O’Hare CrossFit – CrossFit
Warm-up
A.: Metcon (No Measure)
Three Sets:
DB/KB Walking Lunge x 20 steps
Chin over Bar or Flexed Arm Supinated Hang Hold x 10-25s **Spotter if Necessary**
Side Plank x 30s/side
Conditioning
B.: Metcon (AMRAP – Rounds and Reps)
Teams of 2, break up as you see fit
Complete as many rounds and reps as possible in 20 minutes:
5 Rope Climbs
50 Cal Row
100 Double unders
***Scaling Options
Rope Climbs – 10 Strict Pullups
Double Unders –
100 DU = 2 minutes
100 DU = 250 Singles**