CrossFit Modern – CrossFit

Warm Up (No Measure)

General

3 Min Row, Bike, or Run

Mobility

5-7 Cat/Cow

10 Shoulder Dips + 10 Rotations

10 Hip 90/90

10 alt Quad Stretch

Specific

2 Sets

20 Plank Shoulder Tap

20 Mini Band Side Step

10/10 Monster Walk (fwd and back)

7/7 Half Kneeling Plate Halo

Wall Sit (Checkmark)

3-5 Sets

30s Wall Sit

10/10 Bulgarian Split Squat

rest 90s between sets

15 min cap

Comp: Metcon (AMRAP – Reps)

RX

7 Rounds

40s Work / 20s Rest

-Cal Row

-Strict Pull Up

-Burpee Box Jump Over 30/24″

Intermediate

7 Rounds

40s Work / 20s Rest

-Cal Row

-Strict Pull Up

-Burpee Box Jump Over 24/20″

Scaled

7 Rounds

40s Work / 20s Rest

-Cal Row

-Ring Row

-Burpee Box Jump Over 20/18″