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O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Three Sets

Single Leg Wall Sit x 20s /leg

Band Face Pull x 12 -15 reps

Side Plank x 30s/side

Strength

B.: Metcon (Weight)

Every minute on the minute x 9 minutes

Minute 1 – Supinated Grip Strict Pullup x 20s second Amrap

Minute 2 – FLR on Hands x 40 seconds

Minute 3 – Arch up Hold x 20-30 seconds

x 3 sets

Conditioning

C.: Metcon (No Measure)

Run, Bike, or Row

Three Sets

90 seconds @ 90% + 30 seconds @ Recovery Pace

rest 20 seconds between sets

Rest 3:00

Three Sets

60 seconds @ 90% + 60 seconds @ Recovery Pace

rest 20 seconds between sets

Rest 3:00

Three Sets

30 seconds @ 100% + 90 seconds @ Recovery Pace

rest 20 seconds between sets