O’Hare CrossFit – CrossFit
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