Saturday February 2nd 2019

O’Hare CrossFit – CrossFit

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Movement Prep

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. : WELCOME FRIENDS & FAMILY!! (AMRAP – Reps)

Teams of 2 Complete the following –

10 minute Assault Bike for Cals – Switch Every 30s

5 Minutes Squat – Switch Every 10 reps

5 Minute Max Burpees – Switch Every 10 reps

10 minute Row – Switch Every 250m
Squat =

1. Back Squat 95/65# from Floor

2. Goblet Squat

3. Air Squat

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