O’Hare CrossFit – CrossFit
Gymnastics
A.: Metcon (No Measure)
Gymnastics Strength & Skill Work x 15 minutes
Gymnastics Prep
A1. Overhand Grip PVC Pass Thru x 10 reps
A2. Dorsal Grip PVC Pass Thru x 10 reps
B1. Single Arm Bar Hang x 10s/arm x 2 sets
B2. Scap Pushup x 8-10 reps x 2 sets
Gymnastics Strength/Skill
A. Every minute on the minute x 12 minutes
Minute 1 – Ring Pullup @3030 x 10s on 10s off x 2 sets
Minute 2 – Bar L sit or Knee Tuck Hold x 30 seconds
Minute 3 – Strict Handstand Pushup or Pushup x 10s on 10s x 2 sets
Minute 4 – Rest
x 3 sets
FBB
B.: Metcon (No Measure)
FBB x 15 minutes
Two – Three sets
Bulgarian Split Squat x 6-8/leg
Heavy Renegade Row x 6/side
Dumbbell Bicep Curl x 10-12 reps
Dumbbell Tricep Kickback x 10 reps
Conditioning
C.: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 14 minutes
3 Russian Kettlebell Swing 70/55#
3 Toes to Bar
3 Box Jump 24/20″
6 Russian Kettlebell Swing 70/55#
6 Toes to Bar
6 Box Jump 24/20″
9,9,9 12,12,12 etc…