161129

Modig Fitness – CrossFit

Warm-up

Run/Bike/Rope

8 Leg Swings

8 Arm Circles

5 Hang Power Cleans

5 Front Squats

5 Presses

Weightlifting

Power Clean (5×3 non-T&G- add 2.5lbs)

Conditioning

Metcon (Time)

21-18-15-12-9-6-3

Kettlebell Swings (53/35)

AbMat Sit-ups

**12/9 Air Bike Cals after each round