CrossFit Modern – CrossFit

Warm Up

General

2 Sets

90s Row, Bike, or Run

3-5 Inchworm + Push Up

10-12 Banded High Pull

10/10 Banded Press

10 alt Lunge

Specific

Prime metcon movements

Metcon (AMRAP – Rounds)

RX

Every 2 Min for 40 Min (10 sets each station)

S1: 12/10 Cal Bike + 8 Shoulder to Overhead 115/75lb

S2: 12 alt Front Rack Lunge + 12/10 Cal Row

RX+

Every 2 Min for 40 Min (10 sets each station)

S1: 12/10 Cal Bike + 8 Shoulder to Overhead 135/95lb

S2: 12 alt Front Rack Lunge + 12/10 Cal Row

Intermediate/MaRX

Every 2 Min for 40 Min (10 sets each station)

S1: 10/8 Cal Bike + 6 Shoulder to Overhead 95/65lb

S2: 10 alt Front Rack Lunge + 10/8 Cal Row

Scaled

Every 2 Min for 40 Min (10 sets each station)

S1: 10/8 Cal Bike + 8 Shoulder to Overhead @light

S2: 10 alt Front Rack Lunge + 10/8 Cal Row