161103

Modig Fitness – CrossFit

You will only complete one section and the ROMWOD

Strength

1: Bench Press (12 Minutes to a heavy set of 5)

2: Ring Push ups (Max reps immediately after #1)

3a: Barbell Row (3×10)

3b: Dips (3xME)

4a: Barbell Curls (4×12)

4b: GHD Situps (Barbell Roll outs (Evil Wheel) 4×10)

Endurance

Metcon (Time)

50 Cal Air Bike

Rest 1:00

50 Cal Row

Rest 2:00

800m Run

Gymnastics

Bar Work- Pull ups/Muscle Ups/ Toes to Bar/ Knees to Elbow

Mobility

ROMWOD