Saturday August 3rd, 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)

Every minute on the minute x 30 minutes

Minute 1 – Assault Bike for Max Cals x 40 seconds

Minute 2 – Dumbbell Reverse Lunge alternating legs x 20 seconds **Heavy**

Minute 3 – Sled Push @ 90/45# on Top x 40 seconds

Minute 4 – Stomach to Wall Handstand Hold x 30 seconds

Minute 5 – Hollow Hold x 20 seconds + Arch up Hold x 20 seconds

Minute 6 – Rest

x 5 sets

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