CrossFit Modern – CrossFit

Warm Up

Mobility

5-7 Cat/Cow

10 Shoulder Dip + Rotation

Shoulder Mobilization w/mini band around wrists

PVC/BB Warm Up

w/PVC

Turnover

Footwork

Tall Snatch

w/BB

Muscle Snatch

Low Hang Power Snatch

Snatch Lands @power/half/full

Overhead Squat

Snatch Complex

7-10 Sets

1 Power Snatch

1 Snatch Balance

1 Overhead Squat

20 min cap

Row: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 17

20 Box Jump Over 24/20”

20/16 Cal Row

10 HSPU

RX+

AMRAP 17

20 Box Jump Over 24/20”

20/16 Cal Row

20 HSPU

Intermediate

AMRAP 17

15 Box Jump Over 24/20”

20/16 Cal Row

5 HSPU or 15 Pike HSPU

Scaled

AMRAP 17

12 Box Jump Over 20/18”

20/16 Cal Row

12 Pike HSPU

Bike: Metcon (AMRAP – Rounds and Reps)

14/11 Cal Bike