161020

Modig Fitness – CrossFit

Gymnastics

Handstand Push-ups (Hold/Push up/Walk Progression)

Endurance

Metcon (Time)

800m Run

40 Cal Bike

800m Run

Strength

1: Bench Press (12 Minutes to Heavy 5)

2a: Ring Push ups (4×10)

2b: Barbell Row (4×10)

3a: Tricep Push Downs (Band) (4×15)

4: Plank Hold (4×1:00- rest :30sec)

Timed Plank Hold. No Sag.

Mobility

ROMWOD