CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

Specific

2 Sets

15s Hollow Hold

10/10 Banded Side Step + Fire Hydrant

7/7 Bulgarian Split Squat

5/5 SL RDL

Back Rack Lunge

E2M for 12 Min

4/4 Front Foot Elevated Reverse Lunge

2-4” elevation

build to a heavy set of 8

Metcon (Time)

RX

For Time

150 Double Under

60 Sit Ups

30 Deadlift 135/95lb

30 HSPU

30 Front Squat 135/95lb

60 Sit Ups

150 Double Under

RX+

For Time

150 Double Under

60 Sit Ups

30 Deadlift 205/145LB

30 Strict HSPU

30 Front Squat 205/145lb

60 Sit Ups

150 Double Under

Intermediate

For Time

100 Double Under

60 Sit Ups

30 Deadlift 115/85lb

10 HSPU

30 Front Squat 115/85lb

60 Sit Ups

100 Double Under

Scaled

For Time

200 Single Under

60 Sit Ups

30 Deadlift @light

30 DB Push Press

30 Front Squat @light

60 Sit Ups

200 Single Under