171103

Modig Fitness – CrossFit

Warm-up

Bike :30sec

10 Banded GM

10 Ring Rows

:30sec Dead Bug

Strength

Fa: Walking Lunges (4×20 Steps- Weighted)

F: Dumbbell RDL (4×12)

P: Back Squat (5×2@90% of Tuesday’s 3RM)

Conditioning

15:00 Time Cap

P: Metcon (Time)

600/450m Row

50 KB Swings (55/35)

40 Wall Balls (20/14)

30/21 Cal Air Bike

20 Target Burpees (6”)

10 Chest to Bar Pull Ups

F: Metcon (Time)

600/450m Row

50 KB Swings (55/35)

40 Wall Balls (16/12)

30/21 Cal Air Bike

20 Burpees

10 Pull ups