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O’Hare CrossFit – CrossFit

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Gymnastics

A.: Metcon (No Measure)

Gymnastics Strength & Skill Work x 15 minutes

Gymnastics Prep

A1. Scap Pullup x 8-10 x 2 sets

A2. Stomach to Wall HS Hold x 20 seconds x 2 sets

Gymnastics Strength/Skill

A1. Strict Supinated Grip Pullup @3030 x Max reps x 3 sets

A2. Arch Up Hold w/ PVC x 20-30 seconds x 3 sets

B1. Ring Support Hold x 10-20 seconds x 2-3 sets

B2. Partner Hollow Hold/ Push x 20-30 seconds x 2-3 sets

FBB

B.: Metcon (No Measure)

FBB x 15 minutes

Two – Three sets

Lateral Step up x 4-5/leg **Weighted if possible**

Rope Ring Row x 3/lead Arm

Sled Push @Grinder Weight x 50ft

Knee Tuck off Floor x 30 reps

Conditioning

C.: Metcon (Time)

Five Sets:

20/15 Cal Assault Bike

20 Russian Kettlebell Swing 70/55#

10 Dumbbell Burpee 50/35# per hand

Rest = 60 second Recovery Jog btw sets