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Modig Fitness – CrossFit

Each piece will be performed with corresponding session times. A ROMWOD will be run at the end of each session.

Gymnastics

Handstand Hold (15-20 Minutes of Handstand Hold Progression)

You will not be required to be fully inverted if you are not comfortable. This is a progression and 100% scaleable.

Endurance

Metcon (Time)

Row 750m

Rest 2:00

Row 500m

Rest 1:00

Row 250m

Rest 1:00

Row 500m

Rest 1:00

Row 750m
Score is total time to complete including all rest.

Strength

1a: Bench Press (4×5 Working to a Heavy 5- Rest 90sec)

1b: Kettlebell Row (4×15 ea. arm- Rest 90sec)

2a: Tricep Push Downs (Band) (4×15- Rest 60sec)

2b: Barbell Curls (4×12- Rest 60sec)

3: Weighted Sit-ups (4×15- Rest 60 sec)