Sunday September 29th, 2019

O’Hare CrossFit – CrossFit

View Public Whiteboard

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 (No Measure)

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 (Time)

Every 5 minutes x 4 sets (20 minutes)

500/400m Row

10 Burpee Box Jump over 24/20″

Leave a Reply

Close Menu
×

Cart