Saturday January 26th, 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. : 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

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