O’Hare CrossFit – CrossFit
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