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Modig Fitness – CrossFit

Warm-up

3 Rounds

15 RKBS

5 each leg seesaw walk

:45 second 4 way dead bug

Strength

P: Back Squat (Establish a 1RM)

Use as much time as you need. Also use a walk out before your max attempt.

Fa: Walking Lunges (Weighted 4×20 Steps)

Fb: Banded Good Mornings (4×20)

Conditioning

F: Metcon (Time)

15:00 Cap:

80/60 Calorie Bike

200 Single Unders

50 AbMat Sit ups

200 Single Unders

80/60 Calorie Bike