CrossFit - Wed, May 20 - Modern Athletics

CrossFit Modern – CrossFit

General

Dynamic Warm Up

Inch Worm

Quad Stretch

High Kick

Lateral Lunge

High Knees

Butt Kicks

Specific

2 Sets

10-20s Hollow Hold

10-20s Chinese Plank

7/7 Banded Bulgarian Split Squat

3-5 Pause Back Squat

7-10 Sets

2 Pause Back Squat

build to a heavy set of 2

RX

Every 1:40 x10

10/8 Cal Bike

2 Deadlift 225/155lb

1 Bar Muscle Up

RX+

Every 1:40 x10

10/8 Cal Bike

2 Deadlift 275/185lb

3 Bar Muscle Up

Intermediate

Every 1:40 x10

10/8 Cal Bike

2 Deadlift 155/105lb

3 Jumping Bar Muscle Up or Banded Attempts

Scaled

Every 1:40 x10

10/8 Cal Bike

2 Deadlift @light

5 Ring Row or Banded Pull Up