O’Hare CrossFit – CrossFit
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