CrossFit Modern – CrossFit
Warm Up
Mobility
3-Way Banded Shoulder Stretch
Specific
2 Sets
10 Banded Side Step + Fire Hydrant
10/10 Banded Press
10/10 High Kick
6 Lateral Squat
PVC/BB Warm Up
W/PVC
Turn Over (high pull, go)
Footwork (toes, go)
Tall Snatch (toes, go)
W/BB
BB Good Morning
Snatch Grip Push Press
Muscle Snatch
Hang Power Snatch
Overhead Squat
Hang Snatch
7-10 Sets
3 Hang Squat Snatch
18 min cap
Metcon (AMRAP – Rounds & Reps)
RX
AMRAP 9
10 Box Jump Over 24/20”
2 Bar Muscle Up
RX+
AMRAP 9
10 Box Jump Over 24/20”
5 Bar Muscle Up
Intermediate
AMRAP 9
8 Box Jump Over 24/20”
1 Bar Muscle Up (4 CTB or 8 Pull Up)
Scaled
AMRAP 9
8 Box Jump Over @low
6 Ring Row
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