161201

Modig Fitness – CrossFit

Endurance

Metcon (AMRAP – Rounds)

7:00 EMOM

8 Burpees

7:00 EMOM

12/10 Cal Air Bike

7:00 EMOM

25 Min. Climbers

Strength

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

2: Ring Push ups (2xME)

3a: Kettlebell Row (3×15 each side)

3b: Dips (3xME)

4a: Dumbbell Curls (Hammer Grip 3×15)

4b: Weighted Sit-ups (3×10)

Gymnastics

Rope Climb/Ring or Bar Kip

Mobility

ROMWOD