CrossFit Modern – CrossFit
Warm Up (No Measure)
General
3 Min Row, Bike, or Run
Mobility
5-7 Cat/Cow
10-20 Hip 90/90
7-10 Kneeling Foam Roller Rolls Outs w/mini band
Specific
2 Sets
5/5 Half Kneeling Plate Halo
7-10 Reverse Fly
5 Tempo Goblet Squat
BB Warm Up
2 Sets
3 Muscle Snatch
3 Tall Snatch
3 Power Snatch
Power Snatch
1 set x 3 reps @empty barbell
3-5 sets x 3 reps @building
3 sets x 3 reps @ RPE 7.5
20 Min Cap
Metcon (Time)
RX
3 Rounds for Time, 18 Min Cap:
1k Bike
20 Box Jump 24/20″
30 KBS 53/35lb
Intermediate
3 Rounds for Time
1k Bike
20 Box Jump 24/20″
30 KBS 44/26lb
Scaled
3 Rounds for Time
1k Bike
20 Box Jump 20/18″
30 KBS 35/20lb
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