CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Mobility
5-7 Cat/Cow
10 Shoulder Dips + Rotations
5/5 Kneeling T-4 rotation
20 90/90 + progression
5/5 T-4 rotation in Lunge
5 Thoracic Mobilization (elbows on bench)
Shoulder Mobilization (w/mini band around wrists)
Specific
2 Sets
10s Planks (center, right, left)
20 Mini Band Side Step
8/8 Standing Fire Hydrant
7/7 Plate Halo
BB Warm up
2 Sets
3 Shoulder Press
3 Behind the Neck Press
3 Push Press
Push Press
Build to a Heavy 1 Rep
Optional rep scheme:
3-3-3-2-2-1-1-1…
22 Min Cap
Comp: Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 15
30 Double Under
15 Air Squat
5 Bar Muscle up
5 Devils Press 2×50/35lb
Intermediate
AMRAP 15
30 Double Under
15 Air Squat
2 Bar Muscle up
5 Devils Press 2×35/25lb
Scaled
AMRAP 15
15 Double Under or 45 Singles
15 Air Squat
5 Pull Up or Ring Row
5 Devils Press 2×25/15lb
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