170411

Modig Fitness – CrossFit

Strength

P1: Front Squat/Back Squat (4×7 Front/13 Back@ 70% FRONT SQUAT Max)

Rack Front Squats and Immediately Begin Back Squats

P2: Metcon (No Measure)

3x :45 each

-Plank

-4-Way Dead Bug

Conditioning

F: Metcon (Time)

3 Rounds:

50 Double-unders

20 Wallballs (20/14)

–then-

50 Calorie Air Bike

–then-

2 Rounds:

50 Double-unders

20 Wallballs (20/14)

–then-

35 Calorie Air Bike

–then-

1 Round:

50 Double-unders

20 Wallballs (20/14)

–then-

20 Calorie Air Bike