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

10-12 Banded Row

10s Ring Support Hold Top & Bottom

10s Bar Hang + 5 Scap Pull Up

5/5 Bulgarian Split Squat

Muscle Up Progression (Checkmark)

3-5 Sets

4-6 Reps Each

Arch to Chair Position

Leg Raise + Hip Extension

Jumping Bar Muscle Up

Scaled

4-6 Reps Each

Arch to Hollow Holds

Banded Lat Press Down

Jumping Bar Muscle Up

Metcon (6 Rounds for reps)

RX

E3M for 18 Min

50 Double Under

3 Hang Power Clean 135/95lb

X Bar Muscle Up

This is not an AMRAP. Establish a rep count and try to maintain it.

RX+

E3M for 18 Min

50 Double Under

3 Hang Power Clean 185/125lb

X Ring Muscle Up

Intermediate

E3M for 18 Min

30 Double Under

3 Hang Power Clean 95/65lb

X Bar Muscle Up

Scaled

E3M for 18 Min

30-60 Single Under

3 Hang Power Clean @light

X Ring Row or Banded Pull Up