170530

Modig Fitness – CrossFit

Warm-up

10:00 Rotating EMOM

10 Cal Row

20 Air Squats

10 Ring rows

20 Lunges

10 Burpees

Strength

P: Front Squat/Back Squat (2x 2Front/ 4Back @70% FRONT SQUAT Max)

Rack Front Squats and Immediately Begin Back Squats

F: Walking Lunges (4×20 steps- add weight each set)

Conditioning

P&F: Metcon (Time)

3 Rounds:

Row 500/400m

21 KB Swings (55/35)

12 Step Down Box Jumps (20/24″)