O’Hare CrossFit – CrossFit
Warm-up
A.: Metcon (No Measure)
Three Sets:
Kettlebell Windmill x 5/side
Supine Hamstring Ball Curl x 10-12 reps
Slow Mountain Climber x 10/side
Strength
B.: Metcon (Weight)
Every 3 minutes x 3 sets
Front Squat x 6 reps
Strict Press x 6 reps
Front Rack Lunge x 6/leg
Push Press x 6 reps
Thruster x 6 reps
Conditioning
C.: Metcon (AMRAP – Rounds and Reps)
In teams of three, one partner working at a time, complete as many rounds and meters as possible in 30 minutes of:
Row 250 Meters
15 Air Squats
***RELAY RACE STYLE HERE***