Running and Ring Dips!

 In Workout of the Day

If you’re looking for something to do tomorrow, we have several female athletes competing at TBC CrossFit in the “No Baby, Leave the Socks On” Competition.  The first workout starts at 9 AM.  Good luck ladies!

WARM UP

:30 Drills x 2

Run in Place

Lunges

Arm Circles Forward

Arm Circles Backward

Bar Hang

Pushups

Squats

1:00 Stretch

STRENGTH

10:00 to Get as High as You Can in Sets of 2 Pull-ups

2, 4, 6, 8, 10, 12…

*Each set must be completed unbroken in order to move to the next number

WOD

800m Run

10 Ring Dips

10 KBS (24/16) Rx+ (32/24)

400m Run

15 Ring Dips

15 KBS

200m Run

20 Ring Dips

20 KBS

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