Thursday

Old Line CrossFit – ChickFit

Warm-up

Warm-up (No Measure)

TABATA

8 SETS, :20 WORK / :10 REST (2 sets at each movement)

Band Pull-Aparts

Banded Strict Press

Banded Hammer Curls

Kip Swings

Strength

Metcon (No Measure)

EVERY 3:00 FOR 4 SETS

10 Tempo Box Dips (3111)

12 Tempo Hanging Knee Raises (21X1)

7 Strict Pull-ups or 5 Banded Pull-ups

Workout

Metcon (Time)

FOR TIME

18-15-12-9-6-3

Toes to Bar

Cals Bike

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