160705

Modig Fitness – CrossFit

Warm-up

6:00

Row 150m

10 Arm Circles

5-10 Push ups or wall walks or handstand hold

10 Leg Swings

10 Squats

:20sec dead hang

Strength

Push Press (3@65%, 3@70%, 3@75%, 3@85%, 3RM)

You have one attempt at a 3RM

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

Row 250/200m

10 H.R. Push ups (Rx+ Strict HSPU)

20 AbMat Sit ups (Rx+ Weighted AbMat sit ups 20/14)
Because we love your necks as much as you do, no kipping the HSPU.

Mobility

-Banded Overhead Distraction

-Foam Roll legs