Friday August 2nd, 2019

O’Hare CrossFit – CrossFit

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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 (No Measure)

Nasal Only

Four – Five Sets

20/15 Cal Assault Bike

15 Burpees

Rest = 60 seconds Walking

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