Announcements

CFM Swag

Our apparel website is LIVE. Items ship directly to you in 4-7 business days 🙂

http://crossfitmodernapparel.com

October Breathwork and Stretch dates are here!

Deep Stretch @7pm on Wednesday 10/16

Breathwork @9am on Sunday 10/20

Deep Stretch @7pm on Wednesday 10/30

CrossFit Modern – CrossFit

Warm-up (No Measure)

Mobility

5 Cat Cow

10+10 Shoulder Dips + Rotations

5/side Kneeling T-4 rotation

20 90/90 + progression

5/side T-4 rotation in Lunge

THEN:

Glutes activation (with mini band below the knees):

10 Hip bridges

10 Horizontal squat

10/side kneeling Fire hydrant

10 ultimate side plank

10 Side Step

10 Monster Walk

10 Standing Fire Hydrant

10 Bench Squats w/Mini Band Below Knee

Core

10 Alt Plank Shoulder Tap

5/5 Air Plane

Back Squat

Back Squat (w/Mini Band Below Knee)

1×8 @Empty Bar

1×5 @Weight 1

4X3 @Building

3×3 @RPE8 (same weight)

-Rest 90s Between Reps

-20:00 to Finish all sets

FOCUS:

Spread Ground w/Feet

Support/Bracing Power

Double Chin

Igor’s Theme (Time)

RX

Amrap 15

12 Alt. Overhead Reverse Lunge 45/25lb

50 Double Under

10 Burpee to Plate

Intermediate

Amrap 15

12 Alt. Overhead Reverse Lunge 25/15lb

30 Double Under

10 Burpee to Plate

Scaled

Amrap 15

12 Alt. DB Reverse Lunge (farmer)

30-75 Single Under

10 Up/Down

Power (AMRAP – Rounds and Reps)

3-5 Rounds for Quality (Cap 15 min):

12 Alt. Overhead Reverse Lunge

50 Double Under

10 Burpee to Plate

(Athlete choice weight)

Burn (AMRAP – Rounds and Reps)

Amrap 15

6 x 50m Sprint

1 Minute of Singles

10 Up/Down