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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.: Metcon (Time)

Team of Two, Break up as you see fit

For Time:

50.40.30.20.10

Cals on Rower or Assault Bike

Air Squat

Sit up