July 11th, 2019

Old Line CrossFit – CrossFit

Class Times:
6am (Johnny), 7am (Amy), 9:30am (Michelle), 12pm (Kyle), 4pm (Erika), 5pm (Erika), 6pm (Jason), 7pm (Jason)

Warm-up

Warm-up (No Measure)

Play a Game!

Then…

2 ROUNDS FOR QUALITY

4-6 Reps of Each Movement in Workout

Workout

(AMRAP – Reps)

TABATA

8 SETS, :20 WORK / :10 REST

TABATA 1 — Box Jump (20)

TABATA 2 — Push-Ups

TABATA 3 — DB Bent Over Row (35/25)|(25/15)

TABATA 4 — Slam Ball (20/15)|(15/10)

TABATA 5 — Strict Hollow Flutter Kicks
Score is total reps. Hollow Flutters should be counted 1L/1R = 1 rep.

Finisher

Warm-up (No Measure)

“SUNS OUT, GUNS OUT”

3 SETS

12/12 Concentration Curls

-Rest as Needed b/t Sets-

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