01182019

Modig Fitness – CrossFit

Strength

P: 4:0:x:1 Back Squat (4×6. Same weight each set)

4 seconds down

0 in the bottom

explode up

1 at the top
Moderate weight. One set E4MOM

Fa: Goblet Split Squat (4x 5/5)

Rest :30 before B

Fb: Goblet Wallsit (4x 1:00)

Rest 1:30 before going back to A

Conditioning

P: Metcon (AMRAP – Reps)

12:00 AMRAP

12 HSPU

12 Deadlifts 185/125

12 C2B

12 Cal Bike

F: Metcon (AMRAP – Reps)

12:00 AMRAP

12 DB Push Press 40/30

12 Russian KBS 70/55#

12 DB Bent Over Row 40/30

12 Cal Bike