CrossFit Modern – CrossFit

Warm Up (No Measure)

Mobility

5 Cat Cow

10+10 Shoulder Dips + Rotations

5/5 LyingT-4 Rotation

5/5 Foam Roller Rolls Out

5 Banded (yellow mini band on wrists) Foam Roller Rolls Out

20 90/90 + Progressions

5/side T-4 rotation in Lunge

Core:

5/5 Rotational Plank

20/20 sec Side Bridge

10 Alt Bird Dog w/Block

Glutes activation (with mini band below the knees):

10 Hip Bridges

10 Horizontal Squats

10/10 Kneeling Firehydrant

10/10 Ultimate Side Plank

Metcon (Checkmark)

EMOM 40

Min 1: 5/5 Bulgarian Split Squat (weighted or unweighted)

Min 2: 30-40s Farmer Carry (moderate/heavy)

Min 3: 10-15 RKBS (moderate/heavy)

Min 4: 45s Bike/Row/Ski/Run (moderate pace)
Optional Swap-Ins (Adjust as Needed):

• Instead of Bulgarian Split Squats: Weighted Step-ups (if balance is a struggle)

• Instead of KB Swings: Banded Good Mornings (for lower back-friendly hinge work)

• Instead of Farmer’s Carry: Sandbag Bear Hug Hold (for core/grip challenge)