13
Sep
160913
Modig Fitness – CrossFit
Warm-up
8 Minutes:
8 OH Lunges
5 S.A. KB Swings
10 Rack Thrusters (5 Count tempo)
Strength
Overhead Squat (3,2,1,1,1RM)
Conditioning
Rest 2:00 Between Each Piece.
1: 500m Row (Time)
Max Effort 500m Row
2: Metcon (AMRAP – Rounds)
Minute On…Minute Off…for 10 minutes.
15 Burpees
*You have 1 minute to get 15 Burpees. If you do not get 15 Burpees In 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*Complete a 1000 meter row if a penalty is counted.