O’Hare CrossFit – CrossFit
Gymnastics
A.: Metcon (No Measure)
Gymnastics Strength & Skill Work x 15 minutes
Gymnastics Prep
A1. Ring Row w/ 2s pause at top of each rep x 5-7 reps x 2 sets
A2. FLR on Hands x 20-30 seconds x 2 sets
Gymnastics Strength/Skill
A. Rope Climb Play x 6-8 minutes
B1. Toes to Rings w/3s lower in each rep x 5-8 reps x 2-3 sets
B2. Standing Side Bend x 8-10/side x 2-3 sets
FBB
B.: Metcon (No Measure)
FBB x 15 minutes
Two – Three sets
Goblet Hold Lateral Lunge x 6/side
Kettlebell Halo x 8-10/side
Banded Hammer Curl x 10-12 reps
Sandbag Hold x 20-30 seconds
Conditioning
C.: Metcon (AMRAP – Reps)
“Nasal Only”
Five Sets
Against a Two minute Clock, complete as many seconds of Front Rack Hold as possible
25/18 Cal Assault Bike
Double Kettlebell Front Rack Hold in Remaining time 55/35# per hand in remaining time
Rest 60 seconds btw sets