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O’Hare CrossFit – CrossFit

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Warm-up

A. : Warm-up (No Measure)

Goblet Hold Lateral Lunge x 5/side

Goblet Squat w/ pause at bottom x 10 reps

Theraband External Rotation x 10/side

Scap Pullup @3030 x 6-8 reps

Warm-up

B. : Thruster Prep (No Measure)

BN Front Rack Mobility x 20 seconds

Behind Neck Front Squat w/ pause x 5 reps

Strict Press x 3 reps

Push Press x 3 reps

Thruster x 3 reps

Gymnastics

C. : Pullup Prep

Kip Swing x 5 reps

Strict Pullup x 3-5 rps

Kipping / Jumping Pullup x 3-5 reps

Pacing Prep

D. : Warm-up (No Measure)

Two Sets:

5 Thruster

5 Pullups

rest 60 seconds btw sets

Conditioning

E. : 19.5 (Time)

For Time

33.27.21.15.9

Thruster

Chest to Bar Pullup

Rx – 95/65# Chest to Bar Pullup

Scaled – 65/45# Jumping Pullup