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O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Three Sets

Get up x 2/arm

SA Front Rack Squat x 5/arm

Mountain Climber x 10 SLOW Steps

**Do not let your foot or knee hit the ground coming up, Pull Belly in Tight, Hips Stay in Line**

Strength

B.: Metcon (Weight)

Every 3 minutes x 3 sets

Pushup w/ DB in R Hand x 5 reps

SA Renegade Row R arm x 6 reps

SA Thruster R arm x 7 reps

Pushup w/ DB in L Hand x 5 reps

SA Renegade Row L arm x 6 reps

SA Thruster L arm x 7 reps

Conditioning

C.: Metcon (AMRAP – Rounds and Reps)

Teams of 3 alternating Full Rounds Complete as many rounds and reps as possible in 30 minutes of –

150m row

12 Wall Ball

6 Pushup