CrossFit Modern – CrossFit

Warm-up (No Measure)

General

3 Sets:

Bike or Row

:30 @easy pace

:20 @moderate pace

:10 @sprint pace

Specific

2 Sets

7-10 Single Leg Calf Raise w/Slow Lower

3 S/A KB Strict Press (Left Side)

3 S/A KB Front Squat (Left Side)

:30 Bear Position Plank

3 S/A KB Strict Press (Right Side)

3 S/A KB Front Squat (Right Side)

Double-Unders

AMRAP 6

2 Attempts to find a MAX UNBROKEN set .

Scaled: use this 6 minutes to build confidence in double-under technique

RX+: find a MAX UNBROKEN set of cross-over singles

EMOM x6

Take ⅔ of your MAX SET and that will be the rep range you will focus on hitting for the EMOM.

EMOM6: Double-Unders

EMOM x6

Take ⅔ of your MAX SET and that will be the rep range you will focus on hitting for the EMOM.

Does not have to be Unbroken

What do you get from a pampered cow? Spoiled milk! (AMRAP – Rounds)

RX

EMOM x14

Min 1: 7 Thrusters (95/65)

Min 2: 10 Box Jumps (24/20)

Scaled

EMOM x14

Min 1: 7 Thrusters (light)

Min 2: 7 Box Step-Ups