171206

Modig Fitness – CrossFit

Warm-up

1:00 Minute Air Bike

20 Banded Good Mornings

15 Four Way Dead Bug

Strength

P: Back Squat (6×4@80% Rest 1:30-2:00)

Fa: Single Leg Hip Bridge (3×20 (10 each leg- weighted)

Your choice, bench or not.

Fb: Dumbbell RDL (3×12 Rest 1:00 between supersets)

Conditioning

F: Metcon (5 Rounds for time)

With a Partner-

5 Rounds:

Row 250/200m

10 Burpees
One partner works while the other rests. 5 rounds each.

Conditioning

P: Metcon (3 Rounds for reps)

3xME 500/400m Row

Rest 2:00