161110

Modig Fitness – CrossFit

You will perform one section and the Romwod in your hour.

Strength

1: Barbell Row (4×8- AHAP)

2: Chin ups (4xME Strict)

3: Shoulder Complex

Superset:

Rear Delt Fly 3×12

Dumbbell Lateral Raise 3×12

Dumbbell Front Raise 3×12

4a: Diamond Push ups (3xME)

4b: Med Ball to Toes (3×20 R/L=2)

Endurance

Metcon (Time)

With a Partner:

Row 5000m

*Partners must switch every 250m

Gymnastics

Rope Climb/Muscle ups/Pulls ups

Mobility

ROMWOD