09132018

Modig Fitness – CrossFit

Warm-up

Metcon (No Measure)

3 Rounds

1:00 Cardio

12-15 Banded Upright Rows

12-15 Banded Lat Pulldowns

12-15 Banded Pull Aparts

12-15 Deficit Pushups

Structure

Close Grip Bench (10RM)

Establish a 10rm with the tempo 3:1:x:0 (down:bottom:up:top)

Chest-Supported Row (10RM)

Establish a 10RM with the tempo 0:2:0:0

Metcon (No Measure)

Cash Out

4x

a1: 10 Hammer Curls

a2: 10 DB Skull Crushers