O’Hare CrossFit – CrossFit
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