180130

Modig Fitness – CrossFit

Warm-up

2:00 Bike Row or Run

20 Russian KBS

20 Step Goblet Walking Lunges

Strength

P: Back Squat (8@80%, 2×5@85%, 3@90%- Rest :90sec)

Use your training max (90%). Quick up and down with no rest at the top of reps.

Fa: Banded Good Mornings (4×20)

Fb: Dumbbell Row (4×12 Ea. Arm AHAP)

Conditioning

F: Metcon (AMRAP – Reps)

5 Rounds:

1:00 ME Wall Balls (16/12)

:10 sec Rest

:20 sec ME Box Jumps (20″)

:30 Sec Rest

P: Metcon (AMRAP – Reps)

5 Rounds:

1:00 ME Wall Balls (20/14)

:10 sec Rest

:20 sec ME Box Jumps (24/20″)

:30 Sec Rest