Thursday

Old Line CrossFit – ChickFit

Warm-up

Warm-up (No Measure)

30 Jumping Jacks

10 Groiners

30 Mountain Climbers

10 Bootstrap Stretches

30 Ice Skaters

10 Toy Soldiers

From here go into some floor drills to help us move towards the extended warm up.

25’ High Knees

25’ Butt Kickers

25’ Lateral shuffle (Both directions)

25’ Heel Walk

25’ Toe Walk

Extended Warm-up

Warm-up (No Measure)

100m Run @65% EFFORT

150m Row @65% EFFORT

10/8 Cal @65% EFFORT

-Rest 1:00-

150m Run @75% EFFORT

200m Row @75% EFFORT

12/10 @75% EFFORT

Workout

Metcon (Time)

4 SETS

300m Run

300m Row

15/12 Cal Bike

-Rest 1:30 b/t Sets-

-25:00 Time Cap-

Optional Finisher

Warm-up (No Measure)

2 SETS

1:00 Plank

:45 Tuck-ups

:30 Russian Twists

-Rest 1:30 b/t Sets-

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