CrossFit Modern – CrossFit

Warm Up

General

3 Min Bike or Row

2 Min Single Unders

5-7 Cat/Cow

10 Shoulder Dip + Rotation

5/5 WGL

Shoulder Mobilization w/Mini Band

Specific

2 Sets

10 Plank Shoulder Tap

12 RKBS

10s Handstand Hold

5-7 Push Press

Romanian Deadlift (RDL)

4-6 Sets

7 RDL (building)

HSPU Skill Work

-Handstand Holds

-Kipping HSPU

-Strict HSPU

-Pike HSPU

16 Min Cap

Complete 7 RDLs then an exercise based on skill level.

Rest as needed between sets and exercises.

Metcon (Time)

RX

For Time

20-15-10-5

DB Snatch 50/35lb

Burpee Box Jump Over 24/20”

Cal Bike

RX+

For Time

20-15-10-5

DB Snatch 70/50lb

Burpee Box Jump Over 24/20”

Cal Bike

Intermediate

For Time

20-15-10-5

DB Snatch 35/25lb

Burpee Box Jump Over 24/20”

Cal Bike

Scaled

For Time

20-15-10-5

DB Snatch @light

Burpee Box Jump Over @low

Cal Bike

Modern Endurance (Time)

Hyrox-ish:

[20 wall balls, 200m farmer’s carry, 200m row] x 6.
Record total time.