CrossFit - Tue, Sep 2 - Modern Athletics

CrossFit Modern – CrossFit

General

3 Min Row, Bike, or Run

Mobility

5-7 Cat/Cow

10 Shoulder Dips + Rotations

5/5 Kneeling T-4 Rotation

10-20 Hip 90/90

5/5 T4 Rotation in Lunge

Specific:

2 Sets

20 Plank Shoulder Tap

7-10 Banded Hip Bridge

7/7 Anti Rotational Lunge

4-6 Sets

8 alt Back Rack Lunge

8/8 SA DB Row

16 Min Cap

RX

500m Row

20 RKBS 53/35lb

15 Ab Mat Sit-up

10 HSPU

Rest as needed between rounds

Aim for consistent pacing on the row

Intermediate

500m Row

20 RKBS 44/26lb

15 Ab Mat Sit-up

5 HSPU

Scaled

500m Row

20 RKBS @light

15 Ab Mat Sit-up

10 Pike HSPU or DB Press