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O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Three Sets:

Double KB Front Rack Wall Sit Hold x 30s

Ring Row Hold x 15-20 seconds

Single Leg Rope Skip x 20-25/Leg

Conditioning

B.: Metcon (Time)

Team of two, alternating each movement, complete 10 Rounds of:

10 Renegade Rows (L+R = 1)

20 Dumbbell Step ups alternating legs

500/400m Row