O’Hare CrossFit – CrossFit
Warm-up
A.: Metcon (No Measure)
Three Sets
Ring Row Hold x 20 seconds
Crab Hold w/ Leg Lift x 20 seconds **Fingers Forward**
Paloff Press x 8-10 side
Strength
B.: Metcon (Weight)
Every 3 minutes x 3 sets
Dumbbell Deadlift x 6 reps
Dumbell Lunge x 6 steps
Dumbell Hang Power Clean x 6 reps
Dumbell Thruster x 6 reps
Conditioning
C.: Metcon (Weight)
Every minute on the minute x 24 minutes
Minute 1 – 15/12 Cal Assault Bike
Minute 2 – 10 Dumbbell Lunges + Remaining Time in Plank on elbows
Minute 3 – 20/15 Cal Row
Minute 4- rest
x 6 sets