CrossFit Modern – CrossFit

The Long Haul (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)

Min 1: Shuttle Sprints – 45 seconds (steady pace)

Min 2: DB Floor Press – 8-12 reps (choose weight or build)

Min 3: Sit-Ups – 15-20 reps

Min 4: Goblet Squats – 12-15 reps (choose weight or build)

Min 5: Rest