180126

Modig Fitness – CrossFit

Warm-up

20 Heavy Russian KBS

20 Banded Good Mornings

20 Russian Twists

2:00 Bike, Run, or Row

Strength

Training Max (90%) = Bar Speed = Amazingness

P: Back Squat (8@70%, 8@75%, 5@80%, 5@85%- Rest :90sec)

Quick down and up- no rest at the top of reps.

Fa: Dumbbell RDL (4×8- AHAP)

Fb: Weighted Hip Bridge (4×15- AHAP)

Conditioning

10 Burpee penalty for each break/rest/drop of wall balls.

P: Metcon (Time)

25 UB Wall Balls (20/14)

-Rest 1:00

15 UB Wall Balls (20/14)

– Rest :30sec

20 Cal Bike

20 Burpees

-No Rest

15 UB Wall Balls (20/14)

-Rest :30sec

25 UB Wall Balls (20/14)

F: Metcon (Time)

25 UB Wall Balls (16/12)

-Rest 1:00

15 UB Wall Balls (16/12)

– Rest :30sec

20 Cal Bike

20 Burpees

-No Rest

15 UB Wall Balls (16/12)

-Rest :30sec

25 UB Wall Balls (16/12)