CrossFit Modern – CrossFit

Warm Up (No Measure)

General

3 Min Row, Bike or Run

Mobility

5 Cat Cow

10+10 Shoulder Dips + Rotations

5/side Lying T-4 rotation

8 Kneeling Foam Roller Rolls Outs w/mini band

20 90/90 + Progressions

5/side T-4 rotation in Lunge

20 Standing Thoracic Mobilization w/FR and PVC

Glutes Activation (with mini band below the knees):

10 Hip Bridges

10 Horizontal Squat

10/Side Kneeling Firehydrant

10/Leg Ultimate Side Plank

Shoulder Mobilization

-kneeling w/yellow or red band-

10 shoulder presses +

10 rotations 90/90

Front Squat

Front Squat

1 set x 5 reps @empty barbell

4-6 sets x 5 reps @building

4 sets x 3 reps @ last weeks weight

20 Min Cap

Comp: “ALTITUDE LOCK” (Time)

RX

10 Rounds for Time, 20 Min Cap

3 Bar Muscle Up

7 Wall Ball 20/14lb

9 Box Jump 30/24”

Intermediate

10 Rounds for Time, 20 Min Cap

1 Bar Muscle Up or 5 CTB

7 Wall Ball 20/14lb

9 Box Jump 24/20”

Scaled

10 Rounds for Time, 20 Min Cap

5 Ring Row

7 Wall Ball

9 Box Jump or Step Up 20/18”

Power: 4-6 Rounds for Quality (Time)

20 Min Cap

3 Bar Muscle Up

7 Wall Ball

9 Box Jump 30/24”

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

3 Bar Muscle Up or 9 Pull Up

7 Wall Ball

9 Box Jump

scale to allow continuous movement