O’Hare CrossFit – CrossFit
Warm-up
A.: Metcon (No Measure)
Three Sets:
Dumbbell Front Raise x 10 reps +
Dumbell Lateral Raise x 10 reps
Wall Facing Squat @10s down 10s up x 2 reps
Bird Dog x 5/side 2s pause in extension of each rep
Conditioning
B.: Metcon (AMRAP – Reps)
Teams of Two alternate full sets.
Three Sets
10 Dumbbell Push Press
15 seconds Lateral Hops over DB
90 second Run for Distance
-rest 5 minutes-
6 Renegade Rows
15 seconds Max No Pushup Burpees
90 second Row for Meters