CrossFit Modern – CrossFit

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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

Core:

10/Walking Plank 4 Directions w/block

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

Every 4:00 x 4

8 A T Y Pulls

8/8 Single Arm Lying Barbell Presses

10 Alt Windshield Wipers

FOCUS:

Shoulder Down and Back

Spine locked in Neutral

Rebrace b/n Motions

Comp: Long Way to Go (AMRAP – Rounds and Reps)

RX

AMRAP 18

200 m Run

10 KB Goblet Squats 53/35

10 Burpee Box Jump Overs

Intermediate

AMRAP 18

200 m Run

10 KB Goblet Squats 35/25

10 Burpee Box Step Ups

Scaled

AMRAP 18

200 m Run

10 KB Goblet Squats light

10 Down Ups Box Step Ups

Power: Long Way to Go (AMRAP – Rounds and Reps)

3-5 Rounds for Quality:

200 m Run

10 KB Goblet Squats (choose weight)

10 Burpees

10 Box Jumps/Step Ups

rest as needed

Time cap 18 min

Burn: Long Way to Go (AMRAP – Rounds and Reps)

AMRAP 18

200 m Run

10 KB Goblet Squats 35/25

10 Burpees

10 Box Jumps