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 (AMRAP – Reps)
Three Sets for Max Reps
60 seconds Wall Ball 20/14#
60 seconds Kettlebell Swing 55/35#
60 seconds Sit ups
60 seconds Unweighted Lunge Steps
60 seconds Assault Bike for Cals
Rest 60 seconds btw Rounds