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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. 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

Half Kneeling Arnold Press x 10-12/arm

Rear Delt Raise x 10-12 reps

Banded Hammer Curl x 15-20 reps

Barbell Roll out x 6-10 reps

Conditioning

C.: Metcon (No Measure)

Pick you the one you need to work on the most

1 Mile Run

2k Row

10 minute Assault Bike