CrossFit Modern – CrossFit

Warm Up (No Measure)

General

3 Min Row/Bike or Run

Mobility

5 Cat Cow

10+10 Shoulder Dips + Rotations

5/side T-4 rotation Kneeling

5/arm Foam Roller Rolls Out

20 90/90 + progression

5/side T-4 rotation in Lunge

10-20 Standing Thoracic Mobilization w/PVC and Foam Roller or Block b/n Knees

Core Activation:

10+10 Weighted Dead Bug w/plate 25/15

Glues Activation

10/10 Single Leg Hip Bridge

Shoulder Mobilization – mini band on the wrists, back on the wall or post.

Modern Muscle Mania

Every 4:00 x 4

10-15 Inverted Bar or Ring Pull Ups feet on Box or Bench

8/8 Single Arm Lying Barbell Presses

10 Hanging Alt Windshield Wipers

FOCUS:

Shoulder Blades Down and Back

Spine locked in Neutral

Rebrace b/n Motions

Comp: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15

12/9 Cal Bike

24 alt Lunge

12 Toe to Bar

24 KBS 53/35lb

Intermediate

AMRAP 15

12/9 Cal Bike

24 alt Lunge

9 Toe to Bar

24 KBS 35/26lb

Scaled

AMRAP 15

9/7 Cal Bike

24 alt Lunge

9 Hanging Knee Raise

24 KBS 26/20lb

Power: 3-5 Rounds for Quality (Time)

15 Min Cap

12/9 Cal Bike

24 alt Lunge

12 Toe to Bar

24 KBS (choose weight or build)

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

12/9 Cal Bike

24 alt Lunge

12 Hanging Knee Raise

24 KBS

scale to allow continuous movement

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

12/9 Cal Bike

24 alt Lunge

12 Hanging Knee Raise

24 KBS

scale to allow continuous movement