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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 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 Transitions

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

30-40 sec L-Sit Hold

Comp: Carry it on! (AMRAP – Rounds and Reps)

RX

AMRAP 17

12/9 cal Bike

15 Wallballs 20/14

200m Farmer Carry 53/35

Intermediate

AMRAP 17

12/9 cal Bike

15 Wallballs 20/14

200m Farmer Carry 35/26

Scaled

AMRAP 17

12/9 cal Bike

15 Wallballs light

200 m Farmer Carry light

Power: Carry it on! (AMRAP – Rounds and Reps)

3-5 Rounds for Quality:

8-12 cal Bike

10-15 Wallballs

100-200 m Farmer Carry

rest as needed

(choose weights)

Time cap 17 min

Burn: Carry it on! (AMRAP – Rounds and Reps)

AMRAP 17

7 cal Bike

10 Wallballs light

100 m Farmer Carry light