171114

Modig Fitness – CrossFit

Warm-up

-1:00 Air Bike

-5 Box Step ups

-10 Hip Bridges

-15 Banded Good Mornings

Strength

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

Fa: Goblet Squat (3×20 Add Weight Each Set)

F2: Dumbbell RDL (3×12 Add Weight Each Set)

Conditioning

F: Metcon (Time)

4 Rounds:

10 Pull ups

15 Box Jumps

20/14 Air Bike Cals

*Rest 1:00 Between Rounds

P: Metcon (4 Rounds for time)

4×35/25 ME Cal Bike

*Rest 1:00