12042018

Modig Fitness – CrossFit

Strength

P: Sumo Deadlift (15×1)

1 Rep every :40 for 10:00 (15 reps)

Use 75% of heavy single from last week

F: Weighted Hip Bridge (6×8-10)

Use 100% of 10RM

One set every ~1:30

This could be the most difficult thing you’ve ever done

Conditioning

Metcon (5 Rounds for weight)

5 Rounds for weight build. 20:00 cap

18-16-14-12-10

DB Front Rack Walking Lunge Steps

rest :30

9-8-7-6-5

Hang DB Snatch/arm (don’t alternate)

rest :30

18-16-14-12-10

Strict Hanging Leg Raises. Keep your legs straight and raise as high as you can, keeping them straight.

rest 1:00