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O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Three Sets:

Wall Facing Goblet Squat w/ pause x 6 reps

Single Arm Ring Row x 4-6/arm

FLR on Hands x 20-30 seconds

Conditioning

B.: Metcon (AMRAP – Reps)

Four Sets

90 seconds of Rowing (for Calories)

30 seconds of Rest

90 seconds of Kettlebell Swings 55/35#

30 seconds of Rest

90 seconds of Double-Unders

30 seconds of Rest

90 seconds of Front Leaning Rest on Rings or Hands

30 seconds of Rest