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CrossFit Modern – CrossFit

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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

5-10 Banded Snow Angel

8/8 Single Arm Lying KB Bottom UP/DB Presses

5/side Rotational Plank

FOCUS:

Shoulder Down and Back

Spine locked in Neutral

Gone, Gone! (AMRAP – Rounds and Reps)

Amrap 15

RX

3-6-9-12…

Man Maker 35/25lb

Box Jump 24/20

1 Man Maker =

Push Up

Row Right

Push Up

Row Left

Squat Clean Thruster

Intermediate

Amrap 15

3-6-9-12…

Man Maker 25/15lb

Box Jump 24/20

Scaled

Amrap 15

3-6-9-12…

Renegade Row 25/15lb

Box Step Up @low

Power (AMRAP – Rounds and Reps)

3-5 Rounds for Quality (Cap 15 min):

5 Man Maker

10 Box Jump

(Athlete Choice Weight)

Burn (AMRAP – Rounds and Reps)

Amrap 15

3-6-9-12…

DB Snatch

Box Jump

(Athlete Choice Weight and Height)