O’Hare CrossFit – CrossFit
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