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
Conditioning
C.: Metcon (AMRAP – Rounds and Reps)
Five Sets:
Complete as many rounds and reps as possible in 3 minutes of:
Burpees x 3 reps
Air Squats x 6 reps
Kettlebell Swings x 9 reps
Rest 60 seconds btw sets, pick up where you left off