02082019



CrossFit Modig – CrossFit

Strength

P: 2:1:x:1 Back Squat (5×4)

2 Down

1 in the bottom

explode up

1 at the top
One set E3MOM

Moderate-heavy weight, build from last week

Fa: Double KB Split Squat (5x 5/leg)

Perform a split squat with 2 KBs in the front rack
Alternate with b every :90

Build from last week

Fb: Double KB Wallsit (5x :45)

Alternate with Fa every :90

Build from last week

Conditioning

P: Metcon (4 Rounds for reps)

Every 2:00 x 4

20/16 Calorie Row

Max HSPU in remaining time

Rest 1:00 between rounds

F: Metcon (4 Rounds for reps)

Every 2:00 x 4

20/16 Calorie Row

Max Hand-Release Pushups in remaining time

Rest 1:00 between rounds