170803

Modig Fitness – CrossFit

Mobility

ROMWOD

Conditioning

Metcon (Time)

Run 800m

Rest 2:00

Run 400m

Rest 2:00

Run 200m

Rest 2:00

Run 800m

Strength

Metcon (No Measure)

1a- Reverse Shrugs on Dip Bar 3×10

1b- Deficit Push ups 3×10

1c- Pec Stretch 3x :10ea.

1d- Banded OH Stretch 3x: 10ea.

2- Bench Press 7, 5, 5, 3, 3 ,3

3- Weighted Dips 3xME

4a- Front Delt Raise 3×25

4b- Lateral Delt Raise 3×25

4c- Rear Delt Fly 3×25

4d- Elevated Push ups- 3×25