Friday April 5th, 2019

O’Hare CrossFit – CrossFit

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Skill Work

A.: Metcon (No Measure)

A. Handstand Walk Work x 15 minutes

B. Stomach or Back to Wall Handstand Hold x 20 seconds x 2 sets

C. Stomach to Wall Shoulder Taps x 5-7/side x 3 sets **The Goal to Take Pressure off 1 Hand while having other arm locked out**

D. Handstand Kick up Practice x 3 minutes

Rx’d – Freestanding Hold – Spotter if Necessary

Scaled – Back to Wall Kick ups + Hold – Spotter if Necessary

E. Handstand Walk Practice x 5 minutes

Rx’d – Handstand Walk – PVC Spotter if Necessary

Scaled – Pike Box Walks

Conditioning

B.: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes

15 Wall Ball 20/14#

15 Cal Row

Rest 3 minutes

Complete as many rounds and reps as possible in 7 minutes

30 Double Under

20 Dumbbell Lunge Steps 50/35# per hand

10 Toes to Bar

Rest 3 minutes

Complete as many rounds and reps as possible in 7 minutes

15/12 Assault Bike

200m Run

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