CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Mobility
5-7 Cat/Cow
10 Shoulder Dips + Rotations
5/5 Lying T4 Rotation
10-20 Hip 90/90
5/5 T4 Rotation in Lunge
Specific:
2 Sets
10-12 Banded Face Pull
8/8 Banded Side Step + 8/8 Fire Hydrant
6 alt Lateral Squat
5 Snatch Grip Push Press
BB Warm Up
5 Strict High Pull
3 Muscle Snatch
3 Hang Power Snatch
3 OHS
Snatch Complex
7-10 Sets
1 Power Snatch
1 Low Hang Power Snatch
1 Snatch Balance
1 Overhead Squat
20 min cap
Build as form allows
Metcon (Checkmark)
RX
6 Rounds for Quality
15/12 Cal Bike
10 Burpee
8 Box Jump 24/20”
1 Min Rest Between Rounds
20 min cap
Intermediate
12/10 Cal Bike
10 Burpee
8 Box Jump 24/20”
1 Min Rest Between Rounds
Scaled
10/8 Cal Bike
8 Burpee
6 Box Jump 10/18”
1 Min Rest Between Rounds
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