180131

Modig Fitness – CrossFit

Warm-up

2 Rounds:

1:00 Minute Bike Run Row or Rope

10 Scap Depressions

10 Ring Rows

10 Push up

-Then

Dynamic Warm up

Weightlifting

F: Hang Clean & Push Press (12 Minutes to a 2RM- 2 Cleans + 1 Press)

P: Mid Hang Clean & Jerk (12 Minutes to a 2RM- 2 Cleans + 1 Jerk)

Mid-Thigh

Conditioning

F: Metcon (Time)

21-15-9

Deadlift (155/105)

Standing Strict DB Press (35/25)

P: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups