CrossFit Modern – CrossFit

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Prep: Warm-up (No Measure)

Mobility

5 Cat Cow

10+10 Shoulder Dips + Rotations

5/5 Kneeling T-4 rotation

20 Alt 90/90 + Progression

5/5 T-4 Rotation in Lunge

20 Standing Thoracic Mobilization w/PVC and Foam Roller or Block b/n Knees

Core Activation:

10/4 Directions Bear Crawl w/Block

Skill: Modern Muscle Mania (Every 4:00 x 4)

10-15 Bear Hug (2 black bands shoulder level)

8 WY Pull (2 red/yellow bands eye level)

10 DBs Reverse Fly 15/10 lbs (build weight)

10 Lying DB Pull Overs 15/10 lbs (block b/n knees to engage core)

Comp: Swing, squat, run (AMRAP – Rounds and Reps)

RX

AMRAP 17

15 KB Swings 53/35

10 Alt Pistol Squats

200 m Run

Intermediate

AMRAP 17

15 KB Swings 35/25

10 Alt Pistol Squats (Assisted)

200 m Run

Scaled

AMRAP 17

15 KB Swings light

10 Single Leg Get Up (Bench or Box, Hands behind the Head)

200 m Run or Row

Power: Swing, squat, run (AMRAP – Rounds and Reps)

3-5 Rounds for Quality:

15 KB Swings (choose weight, build or not)

10 Alt Pistol Squats/Assisted/Single Leg Get Up

200 m Run or Row

—rest as needed—

Time cap 17 min

Burn: Swing, squat, run (AMRAP – Rounds and Reps)

AMRAP 17

15 KB Swings 35/25

10 Alt Pistol Squats/Single Leg Get Up

200 m Run/Row