161013

Modig Fitness – CrossFit

You will complete one section (in direct correspondence to the seesion you reserved) and the ROMWOD.

Gymnastics

Handstand Push-ups (20 Minutes Skill)

This is the 2nd step in our progression and is 100% scaleable.

Endurance

Metcon (AMRAP – Rounds)

8:00 EMOM

15/12 Calorie Row

Rest 2:00

8:00 EMOM

15/12 Calorie Bike

Rest 2:00

8:00 EMOM

15/12 Calorie Row

*score is number of rounds you are able to complete under the minute.

Strength

1: Bench Press (12 Minutes to a heavy set of 5 )

2: Bench Press (ME@ 55% of #1)

3a: Barbell Row (4×12- Rest 60s)

3b: Tricep Push Downs (Band) (4×15- Rest 60sec)

4a: Dumbbell Curls (4×12 Hammer Curls- Rest 60sec)

4b: Weighted Sit-ups (4×15- Rest 60sec)

Mobility

ROMWOD