O’Hare CrossFit – CrossFit
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