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. 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 🙂