171110

Modig Fitness – CrossFit

Warm-up (No Measure)

Warm-up

10 Russian KBS

10 Each side weighted hip bridge

10 V-ups

10 Cal bike

Strength

Fa: Walking Lunges (Weighted 3×20- add weight each set.)

Fb: Banded Good Mornings (3×25)

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

Conditioning

F: Metcon (Time)

3 Rounds:

21/15 Cal Air Bike

7 DB Hang Power Clean & Push Press (50/35)

P: Metcon (Time)

3 Rounds:

21/15 Cal Air Bike

7 Power Clean & Push Jerks (175/125)