Friday June 21st, 2019

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. Ring Row w/ Body Horizontal as possible x 3-5 reps x 3 sets

A2. Bottom of Pushup Hold x 10-20 seconds x 3 sets **Focus on Creating Tension**

B1. V Up x 10-15 reps x 2-3 sets

B2. Arch Up Hold w/ PVC x 20-30 seconds x 2-3 sets

FBB

B.: Metcon (No Measure)

Functional BodyBuilding x 15 minutes

Three Sets

Dumbbell Front + Reverse Lunge x 5-6/leg

Banded Face Pull x 12-15 reps

Barbell Curl x 10-12 reps

Double KB Situp x 8-12 reps

Conditioning

C.: Metcon (No Measure)

Coach’s Choice (10-15 minutes)

Today’s workout will be determined by your coach and how the class feels from this week of Training 🙂

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