Saturday

O’Hare CrossFit – CrossFit

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Movement Prep

A. : Metcon (No Measure)

A. Three Sets:

Goblet Hold Lateral Lunge x 6-8/side

Single Arm Ring Row w/ pause at top & Bottom x 4-6/arm

Crawl x 25ft Forward

Conditioning

B. : Metcon (AMRAP – Reps)

Tabata = 20s on 10s off x 8 sets per Movement

Tabata Kettlebell Swing

Rest 1 minute

Tabata Crawl (10 Step Square)

Rest 1 minute

Tabata Sit up

Rest 1 minute

Tabata Cals on Row @10/8 Damper

Rest 1 minute

Tabata Plank on Elbows

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