170426

Modig Fitness – CrossFit

Gymnastics

P1&2: Metcon (No Measure)

3×10 Arch/Hollow on Bar

Rest :30sec between each set

3×6 Arch/Hollow w/Lat Activation

Rest :45 sec between each set

P3: Bar Muscle-ups (3xME)

Strength

F1: Dumbbell Shoulder Press (3×8 Rest 1:00)

F2: Kettlebell Row (3×12 each arm- rest 1:00)

Conditioning

P: 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

F: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups