CrossFit Modern – CrossFit

Warm Up (No Measure)

General

3 Min Row, Bike, Run, or Jump Rope

Mobility

5-7 Cat/Cow

10-20 Hip 90/90

7-10 8 Kneeling Foam Roller Rolls Outs w/mini band

Specific

2 Sets

7-10 Banded Good Morning

5-7 Ring Row

5/5 Single Arm Push Press (slow eccentric)

Push Press

1 set x 6 reps @empty barbell

3-5 sets x 3 @building

3 sets x 5 reps @ RPE 7

18 min work, rest 60-90 sec b/n sets

Metcon (Calories)

RX

EMOM 24 (6 rounds)

Min 1: Max Cal Bike

Min 2: 12 Toe to Bar

Min 3: 8 Shoulder to Overhead 135/95lb

Min 4: REST

Intermediate

EMOM 24 (6 rounds)

Min 1: Max Cal Bike

Min 2: 8 Toe to Bar

Min 3: 8 Shoulder to Overhead 95/65lb

Min 4: REST

Scaled

EMOM 24 (6 rounds)

Min 1: Max Cal Bike

Min 2: 8-12 Hanging Knee Raise

Min 3: 8 Shoulder to Overhead 75/55lb

Min 4: REST

Power: Metcon (Checkmark)

EMOM 24 (6 rounds)

Min 1: 12/9 Cal Bike

Min 2: 10 Toe to Bar

Min 3: 8 Shoulder to Overhead (choose weight or build)

Min 4: REST

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 24

16/12 Cal Bike

8 TTB or 12 Hanging Knee Raise

16 alt Lunges (no weight)

8 Shoulder to Overhead

scale to allow continuous movement