CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Kneeling T-4 Rotation
5/side Foam Roller Rolls Out
5 Banded (yellow mini band on wrists) Foam Roller Rolls Out
20 90/90 + Progressions
5/side T-4 rotation in Lunge
Glutes activation (with mini band below the knees):
10 Hip Bridges
10 Horizontal Squats
10/Side Kneeling Firehydrant
10/Ultimate Side Plank
Shoulder Mobilization
-kneeling w/yellow or red band-
10 shoulder presses +
10 rotations 90/90
Specific:
5/5 Plank plus Shoulder Tap w/2 sec pause before tap
10 DB Shoulder Press Light
10 Ring Rows or 5 Strict Pull Ups
Skill: 20 Min to Perform: (AMRAP – Reps)
4×10 Shoulder Taps Handstand Face2Wall or max time Hold over the Wall (rest b/n 1 min)
-then-
4×25 ft Handstand Walk/PVC Assisted Handstand Walk/ Balance Hold rest 1 min b/n
-then-
4×10 Unbroken Kipping Practice (Butterfly, Kipping Pull Up, T2B) rest 1 min b/n
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