O’Hare CrossFit – CrossFit
Warm-up
A.: Metcon (No Measure)
Three Sets:
Turkish Situp x 5/arm
Stomach to Wall HS Hold x 20 seconds
Single Leg Rope Skip x 20-25/leg
Strength
B.: Metcon (Weight)
Every 3 minutes x 3 sets
Single Arm Press x 4 reps
Single Arm Push Press x 5 reps
Single Arm Push Jerk x 6 reps
Right Arm for All Reps + Left Arm for All Reps
Conditioning
C.: Metcon (AMRAP – Reps)
Teams of 2
10 minute amrap Row for max meters – switch w/ partner every 30 seconds
8 minute amrap Assault Bike for max calls – switch w/ partner every 30 seconds
6 minute amrap 16 OH Lunge Steps Alternating Partners 45/35#
4 minute amrap Box Jump w/ Step Down 24/20″