CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side T-4 rotation Lying
20 90/90 + progression
5/side T-4 rotation in Lunge
5-8 Kneeling Thoracic Mobilization w/bench
Big 3
5/side Curl Up
20 sec side Plank
4 Bird Dog w/10 sec Pause
Glute Activation
10/10 Single Leg Hip Bridge
Shoulder Mobilization – mini band on the wrists, back on the wall or post.
Skill: Crossover 90/90 (4 sets 8 reps 20 min work)
*use 2 yellow or red bands
**pull standing one leg forward to control stability
SUPERSET WITH:
10/leg Copenhagen Plank
2/arm Turkish Get Up KB Bottom Up
Recent Comments