170922

Modig Fitness – CrossFit

Warm-up

6:00 AMRAP:

:45 Bike

20 Banded Good Mornings

15 Russian KB Swings

:30 Dead Bug

Strength

Any/All Deadlifts are Non-T&G.

F: Deadlift (1×5- add 10lbs.)

If you were unable to complete last week’s weight, drop 30lbs.

P: Deadlift (1@70%, 1@75%, 5×3@85%)

Training Max

Conditioning

F: Metcon (Time)

In a group of 3:

5 Rounds Each-

12/10 Cal Air Bike

9 Dumbbell Thrusters (35/25)

6 Box Jumps (20″)

*One Person works at a time

P: Metcon (Time)

In a group of 3:

5 Rounds Each-

12/10 Cal Air Bike

9 Dumbbell Thrusters (50/35)

6 Box Jumps (24/20″)

*One Person works at a time