CrossFit Modern – CrossFit

Warm Up (No Measure)

General

3 Min Row, Bike or Run

Mobility

5 Cat Cow

10+10 Shoulder Dips + Rotations

5/side Lying T-4 rotation

8 Kneeling Foam Roller Rolls Outs w/mini band

20 90/90 + Progressions

5/side T-4 rotation in Lunge

20 Standing Thoracic Mobilization w/FR and PVC

Glutes Activation (with mini band below the knees):

10 Hip Bridges

10 Horizontal Squat

10/Side Kneeling Firehydrant

10/Leg Ultimate Side Plank

Shoulder Mobilization

-kneeling w/yellow or red band-

10 shoulder presses +

10 rotations 90/90

Sled Drag (Weight)

Every 3 Min for 15 Min

1 Sled Drag (backward/forward)

7-10 Ring Row

“DRIFT PROTOCOL” (AMRAP – Rounds and Reps)

RX

AMRAP 30

400m Run

30 Sit-ups

20 alt DB Snatch 50/35lb

15 Pull Up

Intermediate

AMRAP 30

400m Run

30 Sit-ups

20 alt DB Snatch 35/25lb

10 Pull Up

Scaled

AMRAP 30

400m Run

30 Sit-ups

20 alt DB Snatch 25/15lb

10 Ring Row