Friday June 28th, 2019

O’Hare CrossFit – CrossFit

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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


B.: Metcon (No Measure)

Functional BodyBuilding x 15 minutes

Three Sets

Dumbbell Front + Reverse Lunge x 5-6/leg

Rear Delt Raise x 10 – 12 reps

Dumbbell Hammer Curl x 10-12 reps

FLR on Hands or Rings x 30 seconds


C.: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

30/20 Cal Assault Bike

20 Double KB/DB Step up 50/35# per hand

10 Toes to Bar

**in btw each round perform a 200m Recovery Jog**

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