171129

Modig Fitness – CrossFit

Warm-up

2 Rounds

10 Cal Air Bike

15 Russian KBS

20 Russian Twists

25 Banded Good Mornings

Strength

P: Back Squat (6×3@80%- Rest :60sec Between Sets)

Fa: Single Leg Hip Bridge (4×10 Ea. Leg)

Use a Bench

Fb: Dumbbell RDL (4×12- Last Set is Heaviest)

Conditioning

F: Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP:

10 Knees to Elbows

20 Wall Balls (16/12)

100 Single Unders

P: Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP:

10 Toes to Bar

20 Wall Balls (20/14)

40 Double Unders