CrossFit Modern – CrossFit

Announcement

🎄 Holiday Throwdown Survey 🎄

We’re putting together our in-house Holiday Throwdown on Dec 20 (8–11am) and want your input so we can plan teams, heats, and workouts accordingly.

Link 👉🏼 Holiday Throw down!

Warm Up

General

3 Min Row, Bike, or Run

Specific

2 Sets

7-10 Hollow Rock

10 Banded Lat Press Down

7/7 SA Press

Metcon (Checkmark)

4-6 Sets

3-5 Box Assisted Lat Press Down

5-7 Kipping Knee Raise, 4-8 alt Toes to Bar, or 6-12 Toes to Bar

Rest as needed between sets.

Use bands as necessary to aid with power and positioning.

Record bands/reps in notes

10-12 Min Cap

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20

20/16 Cal Row

20 Sit Ups

10 HSPU

RX+

AMRAP 20

20/16 Cal Row

20 Sit Ups

20 HSPU

Intermediate

AMRAP 20

20/16 Cal Row

20 Sit Ups

6 HSPU or 12 Pike HSPU

Scaled

AMRAP 20

20/16 Cal Row

20 Sit Ups

10 Pike HSPU or 20 L-Sit Press