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

Skill Work

15 Min to work on Muscle Up Progressions or Handstand Walks

Handstand Walk

Muscle Up Progression (Checkmark)

3-5 Rounds

5-7 Kip Swing

3-5 Leg Raise to Hip Extension + Arch + Snap to Hollow + Press

3-5 Jumping Bar Muscle Up

3-5 Banded Bar Muscle Up Attempts

15 min cap

Rest as needed between rounds

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 16

21/16 Cal Row

15 Wall Balls 20/14lb

3 Burpee Bar Muscle ups

RX+

AMRAP 16

15/12 Cal Bike

10 Wall Balls 30/20lb

5 Burpee Bar Muscle ups

Intermediate

AMRAP 16

21/16 Cal Row

15 Wall Balls 20/14lb

5 Burpee CTB

Scaled

AMRAP 16

21/16 Cal Row

15 Wall Balls @light

5 Burpee

5 Ring Row