O’Hare CrossFit – CrossFit
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