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)
Specific

2 Sets

15s PlankS R/L/C

10-15 Banded Pull Apart

7/7 Banded Box Step Up

Bench Press (4×8)

4 Sets

8 BB Bench Press (same weight for all sets)

10-15 Banded Row

RPE 7-8

Shoulders down and back.

Feet flat and slightly under.

Controlled reps.

Move into superset when complete.

Finisher

Tabata DB Bench Press

8 Sets

20s work/10s rest (keep DBs suspended)

Light DBs!

Comp: “THE DEEP END” (Time)

RX

3 Rounds for Time:

30/24 Cal Row

20 Burpee Box Jump Over 24/20″

Intermediate

3 Rounds for Time:

30/24 Cal Row

15 Burpee Box Jump Over 24/20″

Scaled

3 Rounds for Time:

25/20 Cal Row

12 Burpee Box Step or Jump Over 24/20″