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 (Time)
In Teams of two, alternating each movement complete ten rounds for time of:
500/400m Row
40 Air Squats
10 Burpee Box Jump Over 24/20″
P1 runs 400m, P2 performs 40 air squats, P1 performs 10 BBJ, etc…