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160913

13
Sep

160913

CrossFit Modig – CrossFit

Warm-up

8 Minutes:

8 OH Lunges

5 S.A. KB Swings

10 Rack Thrusters (5 Count tempo)

Strength

Overhead Squat (3,2,1,1,1RM)

Conditioning

Rest 2:00 Between Each Piece.

1: 500m Row (Time)

Max Effort 500m Row

2: Metcon (AMRAP – Rounds)

Minute On…Minute Off…for 10 minutes.

15 Burpees

*You have 1 minute to get 15 Burpees. If you do not get 15 Burpees In 1 minute, count a penalty.

*Perform this workout one minute on and one minute off. Total time is 10 minutes.

*Complete a 1000 meter row if a penalty is counted.

3: 2:00 ME Air Bike (Calories)