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O’Hare CrossFit – CrossFit

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Movement Prep

A.: Metcon (No Measure)

Workout Prep

Freestyle Crawl x 3 minutes

+

Two Sets

Turkish Situp x 5/side

Goblet Squat @55X1 x 5 reps

Gymnastics

B.: Metcon (No Measure)

Midline Work

Three Sets:

V up x 20 seconds

rest x 10 seconds

Arch up x 20 seconds

rest x 10 seconds

Hollow Hold x 20 seconds

rest 40 seconds

Conditioning

C.: Metcon (Time)

AB or Row

50.40.30.20.10 Cals

Rest = Work