Sunday January 27th, 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**

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**

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