CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

5-7 Cat/Cow

10 Shoulder Dip + Rotation

5/5 WGL

Specific

2 Sets

7-10 Banded Lat Press Down

10s Bar Hang + 5 Scap Pull Up

10 RKBS

5/5 Bulgarian Split Squat

Muscle Up Progression (Checkmark)

3-5 Sets

5-7 Hollow Press Downs (or Box Assisted Lat Press Down)

3-5 Compression Sit Up (or Elevated Compression Sit Up)

3-5 Jumping Bar Muscle Up

Banded Bar Muscle Up Attempts

Metcon (Time)

RX

10 Rounds for Time:

100m Run

6 Box Step Overs 2x 50/35lb (24/20″)

2 Bar Muscle Ups

20 Min Cap

DBs held on the side

RX+

10 Rounds for Time:

100m Run

6 Box Step Overs 2x 50/35lb

3 Ring Muscle Ups

Intermediate

10 Rounds for Time:

100m Run

6 Box Step Overs 2x 35/25lb

6 Pull Ups or 3 CTB

Scaled

10 Rounds for Time:

100m Run

6 Box Step Overs @light

4 Ring Rows