CrossFit - Wed, Nov 26 - Modern Athletics

CrossFit Modern – CrossFit

General

2 Sets

90s Bike

20s Hollow Hold

7/7 Sciatic Floss

10 alt Quad Stretch

Specific

2 Sets

10/10 Banded Side Step + Fire Hydrant

6 Lateral Squat

3+3 Contrast Jump

5 Back Squat

7-10 Sets

3 Pause Back Squat (building)

20 min cap

RX

For Time

150 Wall Ball

every time you break, complete

100m Run

4 Bar Muscle Up or 10 CTB

20 Min Cap

RX+

For Time

150 Wall Ball

every time you break, complete

100m Run

4 Ring Muscle Up

Intermediate

For Time

150 Wall Ball

every time you break, complete

100m Run

6 CTB Pull Up, 4 Strict Pull Up, or 12 Kipping Pull Up

Scaled

For Time

100 Wall Ball or Air Squat

every time you break, complete

100m Run

8 Ring Row