Saturday August 10th, 2019

O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Three Sets

Skater Squat x 3-5/leg

Scap Pullup @3030 x 5 reps + Scap Pushup @3030 x 5 reps **Controlled Here, Focus on Scap Doing all the Work**

Side Plank on Hand x 20-30s/side

Conditioning

B.: Metcon (AMRAP – Reps)

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:

Three Sets of:

60 seconds of Wall Ball

60 seconds of Rest

60 seconds of Push-Ups

60 seconds of Rest

60 seconds of Box Jumps w/ step down

60 seconds of Rest

60 seconds of Push Press (75/55#)

60 seconds of Rest

60 seconds of Anchored Sit-Ups

60 seconds of Rest

One partner works for 60 seconds, other partner rests.

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