CrossFit Modern – CrossFit

Warm Up

General

Dynamic Warm Up

Inch Worm

Quad Stretch

High Kick

Lateral Lunge

High Knees

Butt Kicks

Build to starting weight for strength component. (5-7 min)

Pause Back Squat

E2M for 12 Min (6 sets)

4 Pause Back Squat

Begin at ~50-60%

Build to a heavy set of 4

3 sec down, 1 sec pause

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15

50 Double Under

10 HSPU

20 alt DB Hang Clean & Jerk 50/35lb

RX+

AMRAP 15

50 Double Under

15 Deficit HSPU 4/2”

20 alt DB Hang Clean & Jerk 50/35lb

Intermediate

AMRAP 15

35 Double Under

6 HSPU

20 alt DB Hang Clean & Jerk 35/25lb

Scaled

AMRAP 15

75 Single Under or 20 Double Under

10 DB Push Press @moderate

20 Dual DB Hang Power Clean @light