O’Hare CrossFit – CrossFit
Warm-up
A.: Metcon (No Measure)
Three Sets:
Goblet Hold Lateral Lunge w/ pause x 6/side
Strict Supinated Grip Pullup @3030 x 2-6 reps
Side Plank x 30 seconds / side
Conditioning
B.: Metcon (Time)
In teams of four, perform 3 rounds each, advancing to the next station only once the team member in front of you has moved on (conga line style):
15 Box Jump-Overs 24″/20″
20/15 Cal Row
25 Kettlebell Swings 70/55#
30 Wall Ball 20/14#