171031

Modig Fitness – CrossFit

Warm-up

3 Rounds:

10 Push ups

10 Step ups ea. Leg

10 Cal Bike

10 Ring Rows

Strength

P: Back Squat (Find 3RM then 3@95%, 3@90%)

Please track your numbers as we will be using this for your next squat day.

Fa: Bulgarian Split Squat (3x10ea Leg (Weighted)

Fb: Goblet Squat (3×10)

Fc: Banded Good Mornings (3×20)

Conditioning

F: Metcon (Time)

15 Russian KB Swings (55/35)

25 Burpee Box Jumps 20″

15 Russian KB Swings (55/35)

25 Burpee Box Jumps 20″

Conditioning

P: Metcon (Time)

30 Russian KB Swings (70/55)

30 Burpee Box Jumps

30 Russian KB Swings (70/55)

**Rx+ KB Snatches (55/35)**
10:00 Time Cap