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09132018

13
Sep

09132018

CrossFit Modig – CrossFit

Warm-up

Metcon (No Measure)

3 Rounds

1:00 Cardio

12-15 Banded Upright Rows

12-15 Banded Lat Pulldowns

12-15 Banded Pull Aparts

12-15 Deficit Pushups

Structure

Close Grip Bench (10RM)

Establish a 10rm with the tempo 3:1:x:0 (down:bottom:up:top)

Chest-Supported Row (10RM)

Establish a 10RM with the tempo 0:2:0:0

Metcon (No Measure)

Cash Out

4x

a1: 10 Hammer Curls

a2: 10 DB Skull Crushers