10182018

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 (2x 6-8)

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

Same as week 1 (~85% of 10RM)

Chest-Supported Row (2x 6-8)

Tempo 0:2:0:0

Same as week 1 (~85% of 10RM)

Metcon (AMRAP – Reps)

Cash Out

1:00 Max banded curls

1:00 rest

1:00 max banded OH tricep extensions

1:00 rest

1:00 max band-assisted pushups