CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Mobility
60s Each
Pigeon Stretch
Couch Stretch
Specific
2 Sets
10s Planks
10 KB Deadlift
7/7 Banded Bulgarian Split Squat
3-5 Pause Front Squat
Build to starting weight for strength component. (5-7 min)
Paused Front Squat
E2M for 12 Min
3 Pause Front Squat
Metcon (5 Rounds for time)
RX
E4M for 20 Min (5 rounds)
20/16 Cal Row
10 HSPU
5 Box Jumps 30/24″
RX+
E4M for 20 Min (5 rounds)
20/16 Cal Row
10 Deficit HSPU 4/2″
5 Box Jumps 30/24″
Intermediate
E4M for 20 Min (5 rounds)
20/16 Cal Row
6 HSPU
5 Box Jumps 24/20″
Scaled
E4M for 20 Min (5 rounds)
20/16 Cal Row
10 Pike HSPU
5 Box Jumps @low
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