CrossFit Modern – CrossFit

Warm-up (No Measure)

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)

10-20 alt Plank Shoulder Tap
Glutes Activation (with mini band below the knees):

10/Hip Bridges

10 Horizontal Squat

10/Kneeling Firehydrant

10/Ultimate Side Plank

Shoulder Mobilization (with mini band around wrists)

Split Jerk (1×1)

Build to a Heavy Single Split Jerk

1 set x 5-7 reps @empty barbell

4-6 sets x 2-4 reps @building

2-4 Sets x 1 rep @building to a heavy single

20 Minute Cap

”CINDY’S FLIGHT” (Time)

RX

For Time:

400m Run

5 Rounds of Cindy

300m Run

4 Rounds of Cindy

200m Run

3 Rounds of Cindy

100m Run

2 Rounds of Cindy

100m Run

1 Round of Cindy

** 1 Round of Cindy is: **

5 Pullups

10 Pushups

15 Air Squats

Intermediate

-No change to workout

Scaled

500m Run

into

5 Rounds

5 Ring Rows

10 Knee Push-up

10 Air Squat or Alt Box Step Up

into

500m Run

Target time: 17-19 minutes

Time cap: 22 minutes

Power: 3-5 Rounds for Quality (AMRAP – Rounds and Reps)

22 Min Cap

200m Run

2-3 Rounds of Cindy

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 22

200-300m Run

2-3 Rounds of Cindy

scale to allow continuous movement