Announcements

CFM Swag

Our apparel website is LIVE. Items ship directly to you in 4-7 business days 🙂

http://crossfitmodernapparel.com

October Breathwork and Stretch dates are here!

Deep Stretch @7pm on Wednesday 10/16

Breathwork @9am on Sunday 10/20

Deep Stretch @7pm on Wednesday 10/30

CrossFit Modern – CrossFit

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

2 Sets

15 Banded Face Pull

20 Alt plank Shoulder Tap

7 Bench Press

Bench Press

Every 3 Min for 15 Min

7 Bench Press (building)

10/10 DB Row

Build heavier than last Sunday.

Comp (AMRAP – Rounds and Reps)

Rx

Amrap 12

40 Double Under

8 Wall Ball 20/14lb

4/2 Strict Pull Up

Intermediate

Amrap 12

25 Double Under

8 Wall Ball

2/1 Strict Pull Up

Scaled

Amrap 12

25-60 Single Under

8 Wall Ball @light

7-10 Ring Row

Power (AMRAP – Rounds and Reps)

3-5 Rounds for Quality (Cap 12 min):

40 Double Under

8 Air Squat or Wall Ball

3-7 Strict Pull Up, Ring Row, or Banded Pull Up

Burn (AMRAP – Rounds and Reps)

Amrap 12

50-100 Single Under

15 Air Squat

5 Renegade Row (push up, row, row)