170731

Modig Fitness – CrossFit

Strength

P: Shoulder Press (5@50%, 3@60%, 2@70%, 1@75%, ME@80%)

Training Max. ME= Press until the bar doesnt move.

Fa: Dumbbell Shoulder Press (3×10 Ea. Arm AHAP)

Perform 10 reps each arm, one arm at a time.

Fb: Dumbbell Row (3×15 AHAP)

Perform as a bent over row, holding a dumbbell in each hand. Both arms work at the same time.

Conditioning

P: Metcon (Time)

3 Rounds:

400m Run

15 Alt. Dumbbell Snatch (50/35)

20 Knees to Elbows

F: Metcon (Time)

3 Rounds:

Run 400m

12 Alt. Dumbbell Snatch (35/25)

20 AbMat Sit ups