CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Mobility
5-7 Cat/Cow
10 Shoulder Dips + Elbow Rotation
5/5 WGL
Specific
2 Sets
10-20s Hollow Hold
10/10 Banded Side Step + Fire Hydrant
5/5 Banded Box Step Up
3-5 Back Squat
Back Squat
3 Sets
5 Back Squat @~60-65%
10 Banded Good Morning
30s Weighted Plank
rest 1:30-2:00 between sets
20 min cap
Focus: active/balance through the feet and knee traction.
Row: Metcon (Time)
RX
For Time
1250m Row
Every 250m Complete:
10 Box Jump Over 24/20”
5 CTB Pull Up
Workout begins with the row and ends with the row.
Run Option: 1000m (every 200m complete box jump overs and pull ups)
RX+
For Time
1250m Row
Every 250m Complete:
10 Box Jump Over 24/20”
10 CTB Pull Up
Intermediate/MaRX
For Time
1250m Row
Every 250m Complete:
10 Box Jump Over 24/20”
8 Pull Ups
Scaled
For Time
1000m Row
Every 200m Complete:
10 Box Jump Over 20/18”
5-10 Ring Row or Banded Pull Up
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