170123

Modig Fitness – CrossFit

Warm-up

Row/Bike

8 Leg Swings

8 Arm Circles

8 KB Swings

8 Goblet Squats

8 Ring Rows

Conditioning

Perform 1a, 1b, & 1c as a rotating EMOM for 12:00.

1a: Air Bike (Calories)

15/10

1b: Muscle-ups (4×1-3)

Scale 3-9 Strict Pull ups

1c: Double-Unders (4×20-30)

Conditioning

Metcon (Time)

1000m Row

50 KB Swings (55/35)

30 Burpees