160729

Modig Fitness – CrossFit

Warm-up

6:00

Row/Bike 200-500

10 Arm Circles

10 Leg Swings

10 Kb Swings

10 Goblet Squats

10 Goblet Lunges

Strength

Front Squat (3@65%, 3@70%, 3@75%, 3@85%, 3@95%)

Conditioning

Metcon (Time)

20:00 to complete:

Row 500/400m

Bike 1500/1200m

Run 400m

Bike 1500/1200m

Row 500/400m