O’Hare CrossFit – CrossFit
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