171204

Modig Fitness – CrossFit

Warm-up

Air Bike 1:00

10 Leg Swings (each leg/each way)

20 Air Squats

Strength

P: Back Squat (6×2@80%- Rest :60sec between sets)

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

Fb: Banded Good Mornings (4×20- Rest 1:30-2:00 between supersets)

Conditioning

F: Metcon (Time)

12:00 to Complete-

3 Rounds:

10 Knees to Elbows

20 Alt DB Snatch (35/25)

30 Wall Balls (16/12)

P: Metcon (Time)

12:00 to Complete-

3 Rounds:

10 Toes to Bar

20 Alt DB Snatch (50/35)

30 Wall Balls (20/14)