CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Kneeling T-4 rotation
5/side Foam Roller Rolls Outs
20 90/90 + progression
5/side T-4 rotation in Lunge
8 Thoracic Mobilization Elbows On Bench
Glues Activation
10/10 Single Leg Hip Bridge
Specific:
10/Walking Plank 4 Directions w/block
15 Seated Band Rows
Skill: Modern Muscle Mania (Every 4:00 x 4)
Every 4:00 x 4
10-15 Horizontal Ring Pull Ups feet on Box or Bench
8/8 Single Arm Lying Barbell Presses
10 Hanging Alt Windshield Wipers
FOCUS:
Shoulder Blades Down and Back
Spine locked in Neutral
Rebrace b/n Motions
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