Announcements
CFM Swag
Our apparel website is LIVE. Items ship directly to you in 4-7 business days 🙂
http://crossfitmodernapparel.com
CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side T-4 rotation lying
5/side foam roller rolls out
10 banded foam roller rolls out
20 90/90 + progression
5/side T-4 rotation in Lunge
Glutes activation (with mini band below the knees):
10 Hip bridges
5 Horizontal squat
10/side kneeling Fire hydrant
10 ultimate side plank
Core Activation
10 steps/4 direction Plank Walk w/abmat (do not drop)
Specific
15 Plate Reverse Flys 10/5lbs
2×24′ Dual Farmer Carry (Posture Focus)
Skill: EMOM 12 (AMRAP – Reps)
RX
3-6 * Low bar muscle up progression
Repeat:
Step 1: sitting toes to the bar
Step 2: toes2bar and swing under
Step 3: toes2bar, swing and sit behind the bar
Step 4: t2b, swing on straight arm+stand up on your feet behind the bar
Step 5: muscle up feet under the bar
– plus –
20 banded kneeling Behind the Head Triceps Extensions
Rest in the remaining time
Intermediate/Scaled
8-12 Inverted Row
8-12 Barbell Push UP
Recent Comments