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. 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