O’Hare CrossFit – CrossFit
Movement Prep
A.: Metcon (No Measure)
Workout Prep
Wall Squat x 8-10 reps
Air Squat w/ 1s pause x 10 reps
Ring Row w/ pause at top x 5 reps
Side Plank x 30s/Side
Strength
B.: Metcon (Weight)
Four Sets
Goblet Squat @22X1 x 6-10 reps @22X1 – **Scale up to Double Kettlebell Front Squat**
rest 45 seconds
Ring Row x 10 reps @2111 *Feet Elevated if possible*
rest 45 seconds
Conditioning
C.: Metcon (AMRAP – Reps)
Pushup
30 seconds on
30 seconds off
x 4 sets *optional challenge “rest” in FLR
-rest 2 minutes-
Strict Pullup *any grip here*
30 seconds on
30 seconds off
x 4 sets
-rest 2 minutes-
Air Squat
30 seconds on
30 seconds off
x 4 sets *”Rest” in parallel position”
-rest 2 minutes-
Mountain Climbers
30 seconds on
30 seconds off
x 4 sets *”Rest” in plank on elbows”