O’Hare CrossFit – CrossFit
Warm-up
A.: Metcon (No Measure)
Three Sets:
Turkish Situp x 5/arm
Stomach to Wall HS Hold x 20 seconds
Single Leg Rope Skip x 20-25/leg
Strength
B.: Metcon (Weight)
Every 3 minutes x 3 sets
Single Arm Press x 4 reps
Single Arm Push Press x 5 reps
Single Arm Push Jerk x 6 reps
Right Arm for All Reps + Left Arm for All Reps
Conditioning
C.: Metcon (AMRAP – Rounds and Reps)
0:00 – 10:00
30 seconds AB or Row @Max Effort
Rest 2:30 x 3 sets
10:00 – 20:00
Complete as many rounds and reps as possible in 8 minutes of:
2 Wall Walk
3 Strict Pullup
30 Double Unders
20:00 – 30:00
30 seconds AB or Row @Max Effort
Rest 2:30 x 3 sets