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

20 Standing Thoracic Mobilization w/PVC and FR

Glutes activation (with mini band below the knees):

10 Hip Bridges

10 Horizontal Squats

10/10 Kneeling Firehydrant

10/10 Ultimate Side Plank

Specific:

15 Kneeling Band Behind The Head Triceps Extensions

10/4 Directions Waling Plank W/Block (Straight Arms and Legs)

Build: DBs Bench Press (4 sets 8 reps @RPE7)

1 set 8 reps@light dbs

2 -3 sets 8 reps @build weight

4 sets 8 reps @working weight RPE7

build weight for 20 min, rest 60-90 sec

keep ribs locked into pelvic

brace before move weight

keep core engaged