170926

Modig Fitness – CrossFit

Warm-up

20 Russian KBS

15 Cal Bike

10 Weighted Hip Bridge

1:00 4 Way Dead Bug

Strength

P: Back Squat (5@50%,3@60%,2@70%,1@75%,1@80%, 1@85%,ME@90%)

Training Max

Fa: Goblet Squat (4×20)

Fb: Banded Good Mornings (4×20)

Conditioning

F: Metcon (Time)

4 Rounds:

500/400m Row

15 Box Jumps (20″)

P: Metcon (3 Rounds for time)

3xME 500/400m Row

Rest 2:00