Sunday May 19th, 2019

O’Hare CrossFit – CrossFit

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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 (No Measure)

Row, Assault Bike, or Run

Every 2 minutes x 15 sets

15/10 Cal Assault Bike or

300/250m Row

200-250m Run

**50-60s of work Here**

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