O’Hare CrossFit – CrossFit
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