01112019

Modig Fitness – CrossFit

Strength

P: 4:0:x:1 Back Squat (3×8. Same weight each set)

4 seconds down

0 in the bottom

explode up

1 at the top
Moderate weight. One set E4MOM

Fa: Goblet Split Squat (3x 6/6)

Rest :30 before B

Fb: Goblet Wallsit (3x 1:00)

Rest 1:30 before going back to A

Conditioning

P: Metcon (AMRAP – Reps)

Alternating EMOM x 16

a. 10 TTB

b. 10 DB Thrusters 50/35

c. 10 Burpees over the DBs

d. Max Cal Bike (goal is 15/10 each round)

F: Metcon (AMRAP – Reps)

Alternating EMOM x 16

a. Max Cal Bike (goal is 15/10 each round)

b. 10 Wallballs 20/14#

c. 10 Burpees to 6″

d. 15 AMSU