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 Banded Box Step Up

Muscle Up Progression (Checkmark)

3-4 Sets

3-5 Reps Each Movement

Compression Sit Up

Box Assisted Lat Press Down

Hollow Arch Swings

Bar Muscle Up Attempts

16 Min Cap

Scaled Option

3-4 Sets

30s Weighted Plank

5-7 Kip Swing

3-5 Jumping Bar Muscle Up

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20

200m Run

10 Toes to Bar

15 Box Jump Over 24/20”

RX+

AMRAP 20

200m Run

15 Toes to Bar

15 Box Jump Over 24/20”

Intermediate

AMRAP 20

200m Run

6 Toes to Bar

15 Box Jump Over 24/20”

Scaled

AMRAP 20

200m Run

10 Hanging Knee Raise

15 Box Jump Over @low