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O’Hare CrossFit – CrossFit

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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″