CrossFit Modern – CrossFit

Announcement

Warm Up

General

800m Run, 1000m Row, or 2.4km Bike

5-7 Cat Cow

10 Shoulder Dip + Rotation

10 alt Quad Stretch + RDL

Specific

2 Sets

10 Banded Lat Press Down

5/5 Bulgarian Split Squat

8 Each DB High Pull/DB Row/DB High Pull

Muscle Up Progression (Checkmark)

OTM 15

Min 1 – 3-5 Leg Raise to Hip Extension + Snap to Hollow + Press

Min 2 – 4-6 Hollow to Arch Swing (or 5-7 Kip Swing)

Min 3 – 3-5 Jumping Bar Muscle Up or Banded Bar Muscle Up Attempts

Metcon (Time)

RX

For Time

60/50 Cal Bike

50 Wall Ball 20/14lb

40 Toes to Bar

30 Burpee Box Jump Over 24/20″

RX+

For Time

50 Cal Bike

50 Wall Ball 20/14lb

50 Toes to Bar

50 Burpee Box Jump Over 24/20″

Intermediate

For Time

50/40 Cal Bike

40 Wall Ball 20/14lb

30 Toes to Bar

20 Burpee Box Jump Over 24/20″

Scaled

For Time

50/40 Cal Bike

40 Wall Ball @light

30 Hanging Knee Raise

20 Burpee Box Jump Over @low