160711

Modig Fitness – CrossFit

Weightlifting

Warm-up

-Foam Roll T-Spine

6:00:

10 Leg Swings

10 Arm Circles

Row 5-10 Cal

5-10 Strict Press

5-10 Straight Leg DL

5-10 Front Squats

Power Clean (3@70%, 3@75%, 1@85%, 1@95%, 1@100-103%)

Conditioning

Metcon (Time)

3 Rounds:

15/12 Cal Row

10 Clean and Jerks (135/95)