O’Hare CrossFit – CrossFit
Warm-up
A,: Metcon (No Measure)
Three Sets:
RNT Dumbbell Reverse Lunge x 6-8/leg
Schwarzenegger L Press x 8-12 reps
Crab Walk Hold x 15s Fingers Forward + 15s Fingers Backward
Conditioning
B.: Metcon (AMRAP – Rounds and Reps)
Teams of two, alternate movements, complete as many rounds and reps as possible in 30 minutes of:
50 Double Unders
40 Kettlebell Swing 55/35#
30 Wall Ball 20/14#
20 Box Jump w/ step down 24/20″
10 Toes to bar
P1 DU P2 KBS P1 Wall Ball P2 Box Jump etc….