Wednesday

Old Line CrossFit – ChickFit

Warm-up

Warm-up (No Measure)

2:00 on Bike, Ski, Row, or Run (athlete choice!)

Then…

AMRAP x 4 MINUTES

4 DB Romanian DL (control down, quick up)

4 DBL DB Ground to OH (speed up the body, :01 pause OH)

4/4 Filly Lunges (mixed rack hold, OH and Front Rack)

:20 Active Plank Hold (press actively into hollow plank)

Strength

Metcon (Weight)

EMOM X 10 MINUTES

MIN 1 – 5 Tempo DB Press (30X1)

MIN 2 – 10 Slow Alt. DB Death March
Record heaviest strict press…

Workout

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 DBL DB Deadlift (40/30)

1:00 Push-ups

1:00 Alt. Suitcase DB Reverse Lunges

-1:00 Rest b/t Sets-

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