180206

Modig Fitness – CrossFit

Strength

Fa: Dumbbell Row (4×10 Ea. Arm- AHAP)

Fb: Banded Good Mornings (4×20)

P: Back Squat (4×8@75%- Rest :90sec)

Training Max. Max Bar Speed. No rest at the top of reps.

Conditioning

F: Metcon (Time)

15:00 to Complete-

4 Rounds:

30 KB Swings (55/35)

15 Wall Balls (16/12)

7 DB Hang Power Cleans (35/25)

Rest 1:00

*Add :01sec for each incomplete rep.

P: Metcon (Time)

15:00 to Complete-

4 Rounds:

30 KB Swings (55/35)

15 Wall Balls (20/14)

7 DB Hang Power Cleans (50/35)

Rest 1:00

*Add :01sec for each incomplete rep.