Friday February 22, 2019

O’Hare CrossFit – CrossFit

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Warm-up

A. : Warm-up (No Measure)

Three Sets

Wall Facing Goblet Squat @3311 x 5 reps

X Band March x 15 seconds

Plank on Hands x 15 seconds **Squeeze Tight Entire Time**

Row Prep

B. : Warm-up (No Measure)

Sevens Warm up x 1 Round

Hips Only x 7 (Legs + Arms Straight) “11 O’Clock —> 1 O’Clock

Hips + Arms

1/2 Slide Legs Only – Arms Straight Shoulders Stay in Position

1/2 Slide Legs + Hips

1/2 Slide Legs + Hips + Arms

Full Slide Legs Only

Full Slide Legs + Hips

Regular Stroke

Pacing Prep

C. : Warm-up (No Measure)

Every 2 minutes x 3 sets (6 minutes)

9 Wall Ball

9/6 Cal Row

Conditioning

D. : Metcon (AMRAP – Rounds and Reps)

19.1

Complete as many rounds and reps as possible in 15 minutes of

19 Wall Ball Shots

19 Cal Row

Rx’d – Scaled –

20# to 10ft 14# to 10ft

14# to 9ft 10# to 9ft

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