Friday July 26th, 2019

O’Hare CrossFit – CrossFit


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A.: Metcon (No Measure)

A. 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


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


C.: Metcon (Time)

Nasal Only

Every 3 minutes x Four – Five Sets **Coach Choose sets for Time Purposes**

20/15 Cal Assault Bike or 25/18 Cal Row or 300m Run **Choose One**

10 Toes to Bar

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