CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side T-4 rotation Kneeling
5/arm Foam Roller Rolls Out
20 90/90 + progression
5/side T-4 rotation in Lunge
10-20 Standing Thoracic Mobilization w/PVC and Foam Roller or Block b/n Knees
Core Activation:
10+10 Weighted Dead Bug w/plate 25/15
Glues Activation
10/10 Single Leg Hip Bridge
Shoulder Mobilization – mini band on the wrists, back on the wall or post.
Skill: Modern Muscle Mania (Every 4:00 x 4)
10-15 Bear Hug (2 black bands)
8 WYA Pull (2 red/yellow bands)
10 DBs Reverse Fly 15/10 (build weight)
10 Lying DB Pull Overs 15/10 (block b/n knees to engage core)
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