O’Hare CrossFit – CrossFit
Warm-up
A.: Metcon (No Measure)
Three Sets:
Dumbbell Front Raise x 10 reps +
Dumbell Lateral Raise x 10 reps
Wall Facing Squat @10s down 10s up x 2 reps
Bird Dog x 5/side 2s pause in extension of each rep
Conditioning
B.: Metcon (AMRAP – Reps)
Three Rounds for Max Reps
60 seconds Wall Ball 20/14#
60 seconds DB Hang Clean & Jerk 50/35# per hand
60 seconds Floor Knee Tucks
60 seconds Hand Release Pushup
60 seconds Cals on AB
Rest 60 seconds