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
Specific

2 Sets

8/8 Side Step + 8/8 Fire Hydrant

10 Glute Bridges

8 Lateral Squat

3-5 Broad Jump

Front Squat

1 set 8 reps @empty barbell

2-5 sets 5 reps @build weight

3 sets 5 reps @RPE 6-7 working weight

20 min work, 60-90 sec rest b/n sets

Chest Up

3 Levels of Spine Support

Rebrace at the top of each rep

Comp: Smooth Operator (AMRAP – Rounds and Reps)

RX

AMRAP 15

12/9 Cal Bike

10 Wall Ball 20/14

8 Burpee

Scaled

AMRAP 15

12/9 Cal Bike

10 Wall Ball @light

8 Burpee or Up Down

Power: 3-5 Rounds for Time (Time)

15 Min Cap

12/9 Cal Bike

10 Wall Ball 20/14

8 Burpee

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

12/9 Cal Bike

10 Wall Ball

8 Burpee

scale to allow continuous movement