CrossFit Modern – CrossFit

Warm Up

General

10 Cat/Cow

10/10 Shoulder Dip + Rotation

30/30s Pigeon Stretch

10 alt Quad Stretch

Specific

2 Sets

15s Hollow Hold

10/10 Banded Press

6/6 Banded Bulgarian Split Squat

10 RKBS

Back Rack Lunge

E2M for 14 Min

10 alt Back Rack Reverse Lunge Step

Build to a heavy set of 10

Metcon (AMRAP – Rounds & Reps)

RX

AMRAP 22

12/10 Cal Bike

10 Deadlift 185/125lb

10 Toes to Bar

40 Double Under

RX+

AMRAP 22

12/10 Cal Bike

10 Deadlift 225/155lb

10 Toes to Bar

40 Double Under

Intermediate

AMRAP 22

12/10 Cal Bike

10 Deadlift 135/95lb

6 Toes to Bar

25 Double Under

Scaled

AMRAP 22

10/8 Cal Bike

10 Deadlift @light

10 Hanging Knee Raise

40 Single Under