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Modig Fitness – CrossFit

Warm-up

-Foam Roll T-spine

6:00

Row 5-8 Cal

10 Leg Swings

10 Arm Circles

5 Straight Leg DL

5 Hang Power Cleans

5 Strict Press

Weightlifting

Push Jerk (5,5,5,5,5RM)

Add weight each working set up to a 5 rep Max.

Conditioning

Metcon (4 Rounds for time)

Every 4:00 for 4 Rounds:

10/8 (Rx+12/10) Cal Row

10 Burpees (Rx+Lateral)

5 Power Cleans (155/105) (Rx+ 185/125)