Sunday July 28th, 2019

O’Hare CrossFit – CrossFit

View Public Whiteboard

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

Leave a Reply

Close Menu
×

Cart