170918

Modig Fitness – CrossFit

Warm-up

:30 Dead Hang

200m Row

10 Push ups

20 Arm Circles

1-5 Strict Pull ups

Strength

Fa: Dumbbell Push Press (4×5 AHAP- Heavier than last week.)

Fb: Dumbbell Row (4×8 ea. arm AHAP- Heavier than last week.)

P: Shoulder Press (5@50%,3@60%,2@70%,1@75%,1@80%, 1@85%,ME@90%)

Training Max

Conditioning

F: Metcon (Time)

3 Rounds:

400/350m Row

15 KB Sumo High Pull (You call weight)

15 Knees to Chest

P: Metcon (Time)

3 Rounds:

500/400m Row

15 KB Sumo High Pull (55/35)

15 Toes to Bar