12192018

Modig Fitness – CrossFit

Strength

P: 4:2:x:1 Bench Press (5×3)

4 Seconds down

2 seconds at the chest

explode up

1 second at the top
Build to a heavy set of 3

F1: DB Floor Press (3×12)

F2: Plank Hold (3x 1:00)

Timed Plank Hold. No Sag.

Conditioning

P: Metcon (4 Rounds for time)

2 Rounds(20:00 cap):

10-8-6-4-2

Russian KBS 70/53

HSPU

Rest 2:00

10-8-6-4-2

C2B

40-32-24-16-8

Double Unders

Rest 2:00

F: Metcon (4 Rounds for time)

2 Rounds(20:00 cap):

10-8-6-4-2

Russian KBS 53/35

Hand-Release Pushups

Rest 2:00

10-8-6-4-2

Pullups

60-48-36-24-12

SingleUnders

Rest 2:00