Monday September 16th, 2019

O’Hare CrossFit – CrossFit

 

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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”

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