180202

Modig Fitness – CrossFit

Warm-up

3 Rounds:

10 Seesaw Walk (5 each side)

15 Russian KBS

20 Banded Good Mornings

1:00 Bike Row Run or Rope

:45 sec 4 way dead-bug

Strength

Fa: Walking Lunges (Weighted- 4×20 Steps AHAP)

Fb: Dumbbell RDL (4×8- AHAP)

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

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

Conditioning

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

12/10 Cal Row

10 Pull ups

10/7 Cal Air Bike

P: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00:

12/10 Cal Row

10 Chest to Bar Pull ups

10/7 Cal Air Bike