CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Mobility
5-7 Cat/Cow
10 Shoulder Dip + Rotation
3/3 WGL
Couch Stretch
Specific
2 Sets
10s Planks (center, left, right)
20 Banded Side Step + Firehydrant
10-12 Banded Pull Apart
10/10 Banded Press
Push Press
6-8 Sets
4 Push Press
10/10 Banded DB Row
rest 1:30-2:00 between sets
16 min cap
For Quality (Checkmark)
E5M for 25 Min
400-500m Row
8-12 HSPU
15-20 Sit Ups
rest the remaining time
HSPU Scaling: 6-10 Pike HSPU, DB Push Press, or L-Sit Press
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