Sunday February 10th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

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**

FBB

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 (Time)

Every 6 minutes x 4 sets (24 Minutes)

1000/800m Row or

55/35 Cal Assault Bike

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