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Modig Fitness – CrossFit

You will complete only one section paired with a ROMWOD.

Gymnastics

Kipping Pull ups/Strict Chin ups/Strict Pull ups/Supine Ring Row

Endurance

Metcon (AMRAP – Rounds)

15:00 Alternating EMOM-

250/200m Row

8 Burpees

10/8 Cal Air Bike

Strength

1: Bench Press (15 Minutes to a heavy set of 5)

2a: Kettlebell Row (4×12 each side- rest :60sec)

2b: Ring Push ups (3×12 w/ 1 sec. pause at bottom- rest :60sec)

3a: Tricep Push Downs (Band) (3×15- rest :60sec)

3b: Dumbbell Curls (3×15 Hammer Curls- rest :60sec)

4: Weighted Sit-ups (3×10)

Mobility

ROMWOD