CrossFit Modern – CrossFit

Warm Up (No Measure)

General

3 Min Row, Bike, Run, or Jump Rope

Mobility

5-7 Cat/Cow

10-20 Hip 90/90

7-10 Kneeling Foam Roller Rolls Outs w/mini band

Specific

2 Sets

7-10 Banded Good Morning

5-7 Ring Row

5/5 Single Arm Push Press (slow eccentric)

Shoulder Press

1 set x 6 reps @empty barbell

3-5 sets x 3-5 reps @building

5 sets x 7 reps @ RPE 6-7

18 min cap

use the same weight for all sets

Comp: “ECHO CHAMBER” (Time)

RX

3 Rouds for Time: (18 min cap)

30 Wall Ball 20/14lb

75 Double Under

20 Toe to Bar

Intermediate

3 Rouds for Time:

20 Wall Ball 20/14lb

50 Double Under

15 Toe to Bar

Scaled

3 Rouds for Time:

20 Wall Ball

30 Double Under or 150 Single Under

20 Hanging Knee Raise

Power: 3-5 Rounds for Quality (Time)

18 Min Cap

20 Wall Ball

50 Double Under

15 Toe to Bar

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 18

20 Wall Ball

50 Double Under or 100 Singles

15 Toe to Bar or Knee Raise

scale to allow continuous movement