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

10/10 Banded Shoulder Retraction

10 Banded Lat Press Down

5-7 Kip Swing

3 + 3 Contrast Jump

Muscle Up Progression (Checkmark)

3-5 Sets

4-6 Reps Each

Arch to Chair Position

Leg Raise + Hip Extension

Jumping Bar Muscle Up

15 Min cap

Scaled

4-6 Reps Each

Arch to Hollow Holds

Banded Lat Press Down

Jumping Bar Muscle Up

Metcon (Time)

RX

4 Rounds for Time

400m Run

5 Burpee Bar Muscle Up

RX+

400m Run

12 Bar Muscle Up

400m Run

10 Bar Muscle Up

400m Run

8 Bar Muscle Up

-200m run penalty every time you break bar m’ups

Intermediate

4 Rounds for Time

400m Run

15 CTB Pull Up

400m Run

12 CTB Pull Up

400m Run

9 CTB Pull Up

-200m run penalty every time you break CTB Pull ups

Scaled

4 Rounds for Time

400m Run

10 Ring Row

10 Bench Dip