O’Hare CrossFit – CrossFit
Movement Prep
A. : Metcon (No Measure)
Three Sets:
Ring Row @3030 x 6-8 reps **Body Horizontal as Possible**
Lateral Step up x 4-6/leg
Single Arm Farmer Carry Hold x 30s/side
Conditioning
B. : Metcon (AMRAP – Reps)
Teams of 2, Partner A works, Partner B Rests
Four Rounds for Max Reps
60 seconds of Row or AB for Cals
Rest 60 seconds
60 seconds Kettlebell Swing 70/55#
Rest 60 seconds
60 seconds Ring Rows
Rest 60 seconds
60 seconds of Pushups **Focus on Perfect Form**
Rest 60 seconds