161205

Modig Fitness – CrossFit

Warm-up

Bike 3-6 Cal

10 Arm Circles

10 Leg Swings

8 Push ups

8 Lunges

8 V-ups

Weightlifting

Split Jerk (12 Minutes to a Heavy Double)

Conditioning

No Rest Between 1&2.

1: Metcon (Calories)

1:00 ME Air Bike Cals

2: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

8 Ring Dips

12 Front Rack Lunges (95/65)

24 Kettlebell Swings (55/35)