Friday April 12th, 2019

O’Hare CrossFit – CrossFit

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Gymnastics

A.: Metcon (No Measure)

A. Kipping Work x 15 minutes

B. Scap Pullup @3030 x 4-6 reps x 2 sets

C. Kip Swing on Bar x 5 reps x 4 sets **2 sets holding Arch & Hollow + 2 Sets Regular Swing**

D. Kip Builds (Kip Swing + 1/4 + 1/2+ 3/4 + Full) x 3 sets

**Choose 1 – Toes to Bar, Pullup, CTB Pullup, Bar Muscle up**

E. Kipping Movement of Choice x 3 reps x 5 sets **Goal is Perfect Reps, Take your time focus on Quality**

**Choose 1 – Toes to Bar, Pullup, CTB Pullup, Bar Muscle up**

Conditioning

B.: Metcon (AMRAP – Reps)

For Max Reps / Distance

5 minutes Max Run

4 minutes Max Wall Ball 20/14#

3 minutes Max Strict Pullup

2 minutes Max Renegade Row 50/35# per hand

1 minutes Max Jumping Lunges

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