CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Lying T-4 rotation
20 90/90 + progression
5/side T-4 rotation in Lunge
5-8 Kneeling Thoracic Mobilization Elbows on Bench
Big 3/Core
5/side Curl Up
20 sec/ Side Plank
4 Bird Dog w/10 sec Pause
Glutes activation (mini band below the knees):
10/Side Steps
10 Monster Walks
10/Leg Standing Firehydrant
10 Air Squat Band on Ankles
Shoulder mobilization with mini band over wrist standing over the wall or rack
Specific
5/side Rotational Plank
10 Dead Bug
Skill: Landmine Thruster (6 reps 4 sets @RPE7)
1 set 6 reps @empty barbell
2 sets 6 reps @build weight
4 sets 6 reps @working weight RPE7
build weight for 20 min, 60-90 sec rest b/n sets
3 Levels of Spine Control
Square Feet, Chin Down, Chest Up
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