O’Hare CrossFit – CrossFit
Warm-up
A.: Warm-up (No Measure)
Three Sets:
Wall Assisted Shoulder CAR x 5 Controlled Reps
Wall Facing Goblet Squat w/ Pause x 6-8 Controlled Reps
Inchworm w/ 10s hold at farthest Point x 3 reps
Strength
B.: Metcon (No Measure)
Every 3 minutes x 3 sets
Kettlebell L Press x 8 reps
No Pushup Burpee off KB x 10 reps
KB Reverse Lunge x 16 steps alternating Legs
Conditioning
C.: Metcon (AMRAP – Reps)
Every 5 minutes x 4 sets (20 minutes)
500/400m Row
10 Burpee Box Jump over 24/20″