180110

Modig Fitness – CrossFit

Warm-up

1:00 Air Bike or Run

10 Ring Rows

10 Push Ups

10 Pass Throughs

10 Overhead Squats

10 Leg Swings each leg each direction

Weightlifting

F: Push Press (3×3@95%)

P: 2 Position Snatch F/H (12 Minutes to Max)

Floor/Hang

Conditioning

F: Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP-

With a Group of 3:

10/7 Cal Air Bike

10 Alt. DB Snatches (35/25)
1 Person completes/sprints a full round while the other 2 rest. The goal is 1:00 Work : 2:00 Rest and 5 rounds per person.

P: Metcon (AMRAP – Rounds)

With a Group of 3:

10/7 Cal Air Bike (Rx+ 12/8)

10 Alt. DB Snatches (50/35) (Rx+ KB Snatch 55/35)
1 Person completes/sprints a full round while the other 2 rest. The goal is 1:00 Work : 2:00 Rest and rounds per person.