CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Mobility
5-7 Cat/Cow
10 Shoulder Dip + Rotation
3/3 WGL
Specific
2 Sets
7-10 Hollow Rock
10 Banded Lat Press Down
7/7 SA Press
Toes-To-Bar
OTM 10
(x) Toes to Bar or Kipping Knee Raise
Use the same rep count for the 10 minutes
Focus on positions and cadence
Metcon (3 Rounds for reps)
RX
4 Sets:
AMRAP 2
Max Cal Row
AMRAP 2
12 Wall Ball 20/14lb
8 Box Jump Over 24/20″
AMRAP 2
Max Rep Shuttle Run
*Rest 2:00 Between Sets.
RX+
4 Sets:
AMRAP 2
Max Cal Row
AMRAP 2
12 Wall Ball @light
8 Box Jump Over @low
AMRAP 2
Max Rep Shuttle Run
*Rest 2:00 Between Sets.
Modern Endurance
6 x 500m Row (6 Rounds for time)
6 Rounds
500m Row
Rest 2 minutes between intervals.
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