161213

Modig Fitness – CrossFit

Warm-up

Bike/Rope

8 Leg Swings

8 Arm Circles

8 KB Swings

8 Goblet Squats

8 KB Sumo DL

Strength

Front Squat (Tempo 3 Count Decent- 3×5- add 5lbs)

If you miss:

13-14 reps- try the same weight next week.

12 or less reps- drop 15 lbs. next week.

Conditioning

Metcon (Time)

15:00 AMRAP:

20/15 Cal Air Bike

20 Thrusters (95/65)

20 Pull ups