171019

Modig Fitness – CrossFit

Mobility

ROMWOD

Endurance

Metcon (4 Rounds for time)

4×500/400m Row

Rest 2:00

Strength

Metcon (No Measure)

1a- 2×10 Scap Depressions

1b- 2×10 Push Ups

1c- 2×10 Ring Rows

1d- 2×10 ea. Med Ball to Toes

2a- 4×12 DB Hex Press

2b- 4×12 Single Arm DB Row

3a- 3×10 Seated DB Press

3b- 3×20 Straight Arm Pull Down

4a- 4×20 Banded Tricep Ext.

4b- 4×12 DB Curls