O’Hare CrossFit – CrossFit
Warm-up
A.: Warm-up (No Measure)
Three Sets:
Single Leg Romanian Deadlift w/ Trail Leg Against Wall x 6/ leg
Band FacePull x 12-15 reps
Side Plank Reach Through x 10-15/side
Conditioning
B.: Metcon (AMRAP – Reps)
Teams of 2, Partner A works, Partner B Rests
Four Rounds for Max Reps
60 seconds of Row or AB for Cals
Rest 60 seconds
60 seconds Kettlebell Swing 70/55#
Rest 60 seconds
60 seconds Ring Rows
Rest 60 seconds
60 seconds of Pushups **Focus on Perfect Form**
Rest 60 seconds