171115

Modig Fitness – CrossFit

Warm-up

Row 200m

:30sec Dead Hang

10 PVC Pass Throughs

10 OHS

10 See-Saw Steps

Weightlifting

P: Hang Snatch (10 Minutes to a Heavy Double)

F: Push Press (3 Working sets to a Heavy Triple)

Conditioning

F: Metcon (Time)

Row 750/650m

125 Single Unders

20 Knees to Chest

1500/1200m Air Bike

20 Knees to Chest

125 Single Unders

P: Metcon (Time)

Row 750/650m

75 Double Unders

20 Toes to Bar

1500/1200m Air Bike

20 Toes to Bar

75 Double Unders