171009

Modig Fitness – CrossFit

Strength

P: Shoulder Press (15 Minutes to 1RM)

Fa: Dumbbell Push Press (4×5 Morking to a 5RM)

Fb: Dumbbell Row (4x10ea Arm AHAP)

Conditioning

P: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

30 Russian KB Swings (70/55)

30 Hand Release Push ups

30/21 Cal Row

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

30 Russian KB Swings (55/35)

30 Push ups

25/17 Cal Row