O’Hare CrossFit – CrossFit
Warm-up
A.: Metcon (No Measure)
Three Sets
Paloff Press x 10/side
Supine Med Ball Hamstring Curl x 10-12 reps
Single Arm Front Rack Carry x 50ft/side
Conditioning
B.: Metcon (AMRAP – Rounds and Reps)
In teams of two, with only one partner working at any given time, and partners alternating each full round, complete as many rounds and reps as possible in 20 minutes of:
Jumping Lunges x 10 reps (5 each leg) (weighted if possible)
Dumbbell Push Press 50/35# x 5 reps
Burpee Box Jump Overs 24/20″ x 45 reps