160715

Modig Fitness – CrossFit

Warm-up

-Foam Roll T-spine

-Foam Roll IT/Quads

6:00-

Run 1 lap or bike

10 leg swings

10 arm circles

10 sit ups

10 push ups

20 squats

Strength

Push Press (3@70%, 3@75%, 1@85%, 1@95%, 1@100-103%)

Conditioning

30/30/30 Burpee Box/FS (Time)

30 Burpee Box Jumps (24/20″)

30 Front Squats @70% (1RM)

30 Burpee Box Jumps (24/20″)
Strict 20:00 cut-off. Scale FS accordingly.