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Modig Fitness – CrossFit

Warm-up

Run 1 lap

10 Leg Swings

10 Arm Circles

6 Step ups

6 Hang cleans

7 Ring Rows

Weightlifting

Hang Clean (3, 3, 2, 2, 2RM)

No Drops

Conditioning

Metcon (Time)

1200/1000m Air Bike

-then-

4 Rounds:

10 Box Jumps (24/20″)

10 Pull ups

5 Power Cleans (185/125)

-then-

1200/1000m Air Bike