10252018

Modig Fitness – CrossFit

Warm-up

Metcon (No Measure)

2-4 Rounds

300m Row/run

rest :30

:15 Star Side Plank/Side

rest :30

9 DB Upright Row/Side

rest:30

7 Jumping Lunges/Leg

rest:30

5 Strict Pullups

rest:30

Structure

A1: Bench Press (5×10)

Superset directly into tricep extensions

A2: Overhead Banded Tricep Extensions (5x :30)

Accessories

B: Metcon (AMRAP – Reps)

3 Rounds

1:00 Max Banded Strict Pullups

1:00 Rest

1:00 Max Banded Good Mornings

1:00 Rest

1:00 Max Walking Lunges

1:00 rest