160801

Modig Fitness – CrossFit

Warm-up

-Foam Roll T-spine

6:00-

Run or bike

10 Arm circles

10 Leg swings

5 Good mornings

5 Presses

5 Hang power cleans

5 Push jerks

Strength

Push Jerk (3,3,1,1,1RM)

Add weight each working set up to a 1RM- 15 Min to Max.

Conditioning

Metcon (7 Rounds for time)

Every 3:00 for 7 Rounds:

10/8 Cal Air Bike (Rx+ 12/10)

8 Step Down Box Jumps (24/20″)(Rx+ LateralBox Over)

4 Hang Power Cleans (115/75) (Rx+ 175/115)

*Rx+ dropped Hang Power cleans= 10 Burpee Penatly per Drop to be performed before the next round.