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O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Three Sets:

Wall Assisted Shoulder CAR x 5 Controlled Reps

Wall Facing Goblet Squat w/ Pause x 6-8 Controlled Reps

Inchworm w/ 10s hold at farthest Point x 3 reps

Strength

B.: Metcon (Weight)

Every 3 minutes x 3 sets

Kettlebell L Press x 8 reps

No Pushup Burpee off KB x 10 reps

KB Reverse Lunge x 16 steps alternating Legs

Metcon

C.: Metcon (AMRAP – Reps)

Every minute on the minute x 20 minutes:

Minute 1 – 15/12 Cal Assault Bike

MInute 2 – 20 second Amrap Toes to bar + 20 second Amrap Burpees

Minute 3 – 20 seconds Amrap Russian Kettlebell Swing + 20 second Amrap Box Jump w/ Stepdown

Minute 4 – Plank on Elbows x 45 seconds

x 5 sets