O’Hare CrossFit – CrossFit
Performance/Fitness
A: Metcon (No Measure)
Functional Body Building x 20 minutes (Not For Time)
Back Rack Reverse Lunge x 6/leg
Strict Pronated Grip Pullup x Max Reps in 30 seconds
Dumbbell Hammer Curl x 10-12 reps
Stomach to Wall Handstand x 30 seconds
Sandbag Carry or Hold x 30 seconds
Rest 30-45 seconds btw movements
Conditioning
B: Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Scaling: Jumping Pull Ups