Sunday March 31st, 2019

O’Hare CrossFit – CrossFit

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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

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