CrossFit Modern – CrossFit

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Warm Up (No Measure)

Mobility

5 Cat Cow

10+10 Shoulder Dips + Rotations

5/side Kneeling T-4 rotation

5/side Foam roller rolls outs

20 90/90 + progression

5/side T-4 rotation in Lunge

5-8 kneeling thoracic mobilization elbows on bench

Glutes activation (with mini band below the knees):

10 Hip bridges

10 Horizontal squat

10/side kneeling Fire hydrant

10 ultimate side plank

Specific:

15 Banded Seated Rows

10/4 direction Bear Crawl w/block

Skill: Single DB Bench Press (5/arm reps 5 sets @RPE7-8)

SUPERSET W/

8/arm Single Arm DB Row

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For bench press take 2 DBs

Keep 1 DB on top while second press

Alternate arm each rep

16 reps total

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For Row use 1 DB

1 Arm and Knee on the bench

Back parallel to the floor and bench

build weight for 20 min, rest 60-90 sec

keep ribs locked into pelvic

brace before move weight

keep core engaged