Sunday October 20th, 2019

O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Two Sets

Crab Hold x 20 seconds

Quadruped Hip Extension Hold x 15 seconds per leg

Strength

B.: Metcon (Weight)

Three Sets

Double KB/DB Romanian Deadlift @30X1 x 10-12 reps

Turkish Getup x 2/side

Conditioning

C.: Metcon (No Measure)

Run, Assault Bike, or Row

Four Sets

90 seconds @90-92%

Rest 60 seconds btw sets

-rest 5 minutes –

Four Sets

20 seconds @Max Effort

Rest 15 seconds btw sets

– rest 5 minutes

Four Sets

45 seconds @92-95%

Rest 30 seconds btw sets

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