CrossFit Modern – CrossFit
Prep: 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
5 Kneeling Foam Roller Rolls Outs w/mini band
20 90/90 + Progressions
5/side T-4 rotation in Lunge
8 Kneeling Thoracic Mobilization w/Bench
Glutes Activation (with mini band below the knees):
10 Hip Bridges
10 Horizontal Squat
10/10 Kneeling Firehydrant
10/10 Ultimate Side Plank
Shoulder Mobilization – mini band on the wrists, back on the wall or post
Specific:
5/5 Rotational Plank
15 Snow Angels (2 yellow bands)
Comp: 12/31 (Time)
RX
31 Thrusters 96/65
31 Unbroken DU
31 Box Jumps 24/20
31 C2B Pull Ups
31 Back Squat 95/65
31 Burpees
31 Walking Lunges
31 Push Press 95/65
31 Air Squats
31 Push Ups
31 KB Swings 53/35
31 Wallballs 30/20
365 m Row
Time cap 31 min
Intermediate
31 Thrusters 75/55
31 DU or Singles
31 Box Jumps
31 Pull Ups
31 Back Squat 75/55
31 Burpees
31 Walking Lunges
31 Push Press 75/55
31 Air Squats
31 HR Push Ups
31 KB Swings 35/24
31 Wallballs 20/14
365 m Row
Time cap 31 min
Scaled
31 Thrusters light
31 Singles
31 Box Step Ups
31 Ring Rows
31 Back Squat light
31 Burpees
31 Walking Lunges
31 Push Press light
31 Air Squats
31 Kneeling Push Ups
31 KB Swings light
31 Wallballs light
365 m Row
Time cap 31 min
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