Friday March 8th, 2019

O’Hare CrossFit – CrossFit

View Public Whiteboard

Warm-up

A. : Warm-up (No Measure)

Two Sets:

Single Arm Overhead DB Carry x 25ft/arm

Rotating Lateral Lunge x 50ft

Back to Wall Shoulder shifts x 6-8/side

Warm-up

B. : Warm-up (No Measure)

Two Sets:

Unweighted Walking Lunge x 25ft

Unweighted Step up x 5 reps

HS Kick up x 3 reps

**Feel out steps, lead leg, as well as hands here**

Warm-up

C.: Warm-up (No Measure)

Two – Three Sets:

DB Walking Lunge x 25ft

DB Step up x 5 reps

Strict HSPU x 2-5 reps

HS Walk x 10-20ft

Rest 2-3 minutes btw sets

Pacing Work Here. Change Arms if needed

Conditioning

D. : 19.3 (Time)

For Time
200ft DB Lunge

50 DB Step up

50 Strict HSPU

200ft HS Walk

10 minute Cap

Rx – Scaled

50/35# 50/35# Front Rack Lunge

24/20″ 5″ Elevated Strict HSPU

Bear Crawl

Leave a Reply

Close Menu
×

Cart