Friday June 14th, 2019

O’Hare CrossFit – CrossFit

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Gymnastics

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 Pullup x 1-5 reps x 3 sets **Weighted if Necessary**

A2. Strict Ring Dip w/ Pause at Bottom x 2-6 reps x 3 sets

B1. Kip Builds (Kip Swing + 1/4 + 1/2+ 3/4 + Full) x 2-3 sets

**Choose 1 – Toes to Bar, Pullup, CTB Pullup, Bar Muscle up**

B2. HS Walk x 20 seconds Amrap x 2-3 sets

FBB

B.: Metcon (No Measure)

Functional BodyBuilding x 15 minutes

Three Sets

Dumbbell Lunge x 20 steps

Banded Face Pull x 12-15 reps

Barbell Curl x 10-12 reps

Double KB Situp x 8-12 reps

Conditioning

C.: Metcon (Time)

Teams of two will complete three rounds each (total of 6 rounds per team) of:

10 Lateral Box Jumps 24/20″

15 Dumbbell Push Press 40/30# per hand

20 Knees to Elbows

While one partner works through the round, the other must hold an FLR . If you partner drops out of FLR or has bad form (coaches will decide), both partners must perform 3 burpees before resuming the remainder of their round. If you don’t have a partner, hold an FLR for as long as it took you to complete the round – performing 3 burpees every time you drop out of FLR.

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