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 (Distance)
In Teams of Three, Row as many meters as possible in 22 minutes
500m Row
** One rower per team, fast transitions. Work:Rest is 1:2 so efforts should be strong **