Sunday August 25th, 2019

O’Hare CrossFit – CrossFit

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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**

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