CrossFit Modern – CrossFit

Warm Up

General

2 Sets

30-50 Single Under

10 Left Foot Singles

10 Right Foot Singles

10 Front to Back

10 Side to Side

10-20 Double Under

5-7 Cat Cow

3/3 WGL

Specific

2 Sets

10s Planks

100m SA Overhead Carry

10 RKBS

HSPU Progressions

E2M for 12 Min

Level 1

10-20s Pike or Wall HSH + X Negatives

Level 3

2 Wall Walks + X Wall Facing HSPU

Metcon (Time)

RX

For Time

50/40 Cal Bike

40 DB Thrusters 2×35/25lb

30 CTB Pull Ups

10x 6’ Handstand Walk

RX+

For Time

50/40 Cal Bike

40 DB Thrusters 2×50/35lb

30 CTB Pull Ups

10x 18’ Handstand Walk

Intermediate

For Time

50/40 Cal Bike

40 DB Thrusters 2x 30/20lb

30 Pull Ups

200m Overhead Plate Carry 45/25lb

Scaled

For Time

50/40 Cal Bike

40 DB Thruster @light

30 Jumping Pull Up

200m Overhead Plate Carry @light