CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

Specific

2 Sets

10/10 Pallof Press

7/7 SL Glute Bridge

30s Wall Sit

6 Tempo Cyclist Squat

Back Rack Lunge

3-4 Sets

12 alt Back Rack Lunge

100m SA Carry

16 Min Cap

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20

20 alt DB Hang Clean and Jerk 50/35lb

10 alt Goblet Lunge 50/35lb

20 Sit Ups

10/8 Cal Bike (+ Cal Reset)

RX+

AMRAP 20

20 alt DB Hang Clean and Jerk 50/35lb

10 alt Pistol Squat

20 Sit Ups

10/8 Cal Bike

Intermediate/MaRX

AMRAP 20

20 alt DB Hang Clean and Jerk 35/25lb

10 alt Goblet Lunge 35/25lb

20 Sit Ups

10/8 Cal Bike

Scaled

AMRAP 20

20 alt DB Hang Clean and Jerk @light

10 alt Lunges

20 Sit Ups

10/8 Cal Bike