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Modig Fitness – CrossFit

Warm-up

Run/Bike

10 Leg Swings

10 KB Swings

10 Squats

Strength

P1: Front Squat/Back Squat (4x 4 Front/8 Back @ 75% FRONT SQUAT Max)

Rack Front Squats and Immediately Begin Back Squats
If you are geting buried, missing reps, or completely unable to recover, use a training max for your percentages. Training Max= 90% True Max.

P2: Banded Good Mornings (3×20)

F: Goblet Squat (4×20 AHAP)

Conditioning

F: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here