O’Hare CrossFit – CrossFit
Movement Prep
A.: Metcon (No Measure)
Workout Prep
Freestyle Crawl x 3 minutes
+
Two Sets
Turkish Situp x 5/side
Goblet Squat @55X1 x 5 reps
Gymnastics
B.: Metcon (No Measure)
Midline Work
Three Sets:
V up x 20 seconds
rest x 10 seconds
Arch up x 20 seconds
rest x 10 seconds
Hollow Hold x 20 seconds
rest 40 seconds
Conditioning
C.: Metcon (AMRAP – Rounds and Reps)
In Teams of two, partners alternate Full rounds to complete as many rounds and reps as possible in 12 minutes:
Row 250 Meters
25 Kettlebell Swings
**Choose a weight for KB that is challenging but could be done unbroken**