12282018

Modig Fitness – CrossFit

Strength

P: 4:2:x:1 Front Squat (5×2)

Build to a heavy double. One set every 2:30

F: Rear Foot Elevated Split Squat

4x 6/leg

Conditioning

P: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

10 C2B (Rx+: 5 MU, any kind)

20 Air Squats

30 Pushups

40 Lunge Steps

50 Double Unders

1 round is 150 reps

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

10 Ring Rows (Rx+: 5 Strict Chinups)

20 Air Squats

30 Pushups

40 Lunge Steps

100 Single Unders

1 round is 200 reps