CrossFit Modern – CrossFit

Warm Up

General

2 Sets

90s Row, Bike, or 300m Run

3-5 Cat/Cow

3/3 WGL

Specific

2 Sets

10s Planks (center, left, right)

20 Banded Side Step

5/5 RNT Reverse Lunge

5 Ring Row

Back Rack Lunge

4-5 Sets

8 alt Back Rack Reverse Lunge

10/10 DB Row

16 min cap

Comp: Metcon (Time)

RX

10 Rounds for Time

4 Box Step Over 2×50/35lb @24/20″

12/10 Cal Row (+ cal reset)

2 Wall Walks (chest to ground finish)

24 Min Cap

Intermediate

10 Rounds for Time

4 Box Step Over 2×35/25lb @20”

12/10 Cal Row

2 Wall Walk

Scaled

10 Rounds for Time

4 Box Step Over 2×20/10lb @20”

12/10 Cal Row

2 Scaled Wall Walk or 2 Inch Worm