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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
10 Banded 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
5 Horizontal squat
10/Side Kneeling Firehydrant
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) DBs 35/25
Skill: Every 4:00 x 4 (AMRAP – Reps)
4-8 Bar Muscle Up Transactions
use 2 green bands to have start position with eyes over the bar
thumbless false grip
rebrace on the top
4 Length of The Gym Sled Drag (Facing, Reverse, Sideways)
rope over waist
arms behind the head
3 Levels of Spine control
build weight
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