Tuesday

Old Line CrossFit – ChickFit

Warm-up

Warm-up (No Measure)

4 ROUNDS*

10 Alt. Step-ups → 7 Box Jumps

5/5 SA KB Strict Press → 7/7 SA Push Press

10 KB DL → 7 KB Sumo DL

10 KB Upright Row → 7 KB SDHP

*Switch your movements after 2 rounds.

Strength

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES*

MIN 1 – :30 Max SA KB Strict Press (R)

MIN 2 – :30 Max SA KB Strict Press (L)

MIN 3 – 12 KB Upright Row

*Keep weight light on Strict Press, use a heavier bell if able for the Upright Row.
Score is total KB Strict Press.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 5 MINUTES

3/3 SA KB Push Press (53/35)

6 KB SDHP

5 Box Jumps (20′)

-Rest 2:00-

AMRAP x 5 MINUTES

3/3 SA KB Push Press (53/35)

6 KB SDHP

5 Box Jumps (20′)

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