Sunday February 3rd 2019

O’Hare CrossFit – CrossFit

View Public Whiteboard

Movement Prep

A. : Warm-up (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**

Performance/Fitness

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 (No Measure)

Every 4 minutes x 3 sets

20 Russian KB Swing

30/20 Cal AB

-immediately into

Every 4 minutes x 3 sets

15 Burpees

40/30 Cal Row

Leave a Reply

Close Menu
×

Cart