O’Hare CrossFit – CrossFit
Warm-up
A.: Metcon (No Measure)
Three Sets:
Air Squat @10s Lower 10s Up x 2 reps
Side Plank Reach Through x 10-12/side
Freestyle Crawl x 25ft – Slow & Controlled Here
Strength
B.: Metcon (Weight)
Every 3 minutes x 3 sets
SA KB Deadlift x 8 reps
SA KB Clean x 8 reps
SA KB Front Squat x 8 reps
Perform all w/ L arm Followed by R arm
Metcon
C.: Metcon (Weight)
Every minute on the minute x 20 minutes
Minute 1 – 4/3 Wall Walk
Minute 2 – 20/15 Cal Row
Minute 3 – Double KB Front Rack Wall Sit x 30 seconds
Minute 4- 15/12 Cal Assault Bike
x 4 Rounds