WOD

Modig Fitness – CrossFit Warm-up Coach lead dynamic and pvc warm up. Strength Hang Snatch (3@70%, 2@75%, 1@85%, 1@95%, 1@101-103%) Conditioning Metcon (Time) 9:00 to...

Modig Fitness – CrossFit Warm-up -Foam Roll T-spine 6:00- Run or bike 10 Arm circles 10 Leg swings 5 Good mornings 5 Presses 5 Hang...

Modig Fitness – CrossFit Metcon Metcon (Time) PREWOD Conditioning- complete as fast as possible: 9-6-3 KTE Ball slams Metcon Metcon (Time) 4 Rounds for time...

Modig Fitness – CrossFit Warm-up Run 1 lap 10 PVC pass throughs 10 Leg swings 10 Overhead squats 6 Overhead Lunges 10 Good Mornings Conditioning...

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...

Modig Fitness – CrossFit Skill Toes to bar kip/rhythm/efficiency Conditioning Metcon (Time) 4 Rounds: Row 250/200m 20 AbMat Sit ups 15 Hand Release Push ups...

Modig Fitness – CrossFit Warm-up Strength Sumo Deadlift (3,3,3,3,3RM) Add weight each set, working up to a 3RM. All reps are non-T&G. Conditioning Metcon (Time)...

Modig Fitness – CrossFit Warm-up Weightlifting Hang Snatch (3@65%, 3@70%, 3@75%, 2@85%, 1@95%) Conditioning Metcon (AMRAP – Reps) 14:00 AMRAP- 50 Cal Row 40 Kettlebell...

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