170912

Modig Fitness – CrossFit

Warm-up

10 Cal Bike

15 Russian KB Swings

10 Med Ball to Toes

:45sec 4-way Dead Bug

Strength

P: Back Squat (7×3@75% Training Max)

Fa: Walking Lunges (5×20 steps w/ DBs)

Fb: Banded Good Mornings (5×15)

Conditioning

F: Metcon (Time)

4 Rounds:

400/300m Row

75 Single Unders

P: Metcon (3 Rounds for time)

3×500/400m ME Row

Rest 2:00