09202018

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 (3×12-15)

Use ~85% of 10RM

Tempo 3:1:x:0 (down:bottom:up:top)

Chest-Supported Row (3×12-15)

Tempo 0:2:0:0

Use ~85% of 10RM

Metcon (No Measure)

Cash Out

3x

a1: 10 Hammer Curls

a2: 10 DB Skull Crushers

a3: 30* Incline DB Bench