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CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side T-4 rotation Lying
20 90/90 + progression
5/side T-4 rotation in Lunge
20 T-4 Rotation Standing w/PVC and foam roller
Big 3
5/side Curl Up
20 sec side Plank
4 Bird Dog w/10 sec Pause
Glute Activation
10/10 Single Leg Hip Bridge
Shoulder Mobilization – mini band on the wrists, back on the wall or post.
Modern Muscle Mania
Every 4:00 x4
8 Banded Standing 90/90 (2 yellow bands knee level)
12 Bear Hug (2 red band shoulder level)
1/1 Turkish Get Up KB Bottom UP (Building)
FOCUS:
Shoulder Down and Back
Pre-brace before Pull/Move
Keep Spine Locked in Neutral
Head up
Comp: Count NonStop (AMRAP – Rounds and Reps)
RX
AMRAP 5 x 3 (rest 1:30 b/n)
15 Wallballs 20/14
12 cal Row
9 Burpees over Rower
Intermediate
AMRAP 5 x 3 (rest 1:30 b/n)
15 Wallballs 14/10
12 cal Row
9 Burpees over Rower
Scaled
AMRAP 5 x 3 (rest 1:30 b/n)
15 Wallballs light
12 cal Row
9 Burpees
Power: Count NonStop (AMRAP – Rounds and Reps)
3-5 Rounds for Quality (Cap 18 min):
10-15 Wallballs
10-15 cal Row
10-15 Burpees
Rest as needed
(choose amount of reps and weights)
Burn: Count NonStop (AMRAP – Rounds and Reps)
AMRAP 18
15 Slamballs
12 cal Bike
9 Down Ups
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