O’Hare CrossFit – CrossFit
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**
Performance/Fitness
B. : Metcon (Weight)
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 (Calories)
Assault Bike, Row, or Ski
90 seconds @80%
30 second Rest x 8 sets
60 seconds @85%
30 seconds Rest x 6 sets
30 seconds @90%
30 second Rest x 4 sets
**No Rest Btw Sets**