O’Hare CrossFit – CrossFit

View Public Whiteboard

Metcon

A.: “Why not have an IWT?” (AMRAP – Reps)

8 Goblet Squat 70/55#

10 seconds Max Jumping Squat

90 second Row for Max Meters (425/350m)

Rest 2 minutes x 3 sets

-rest 4 minutes-

10 Front Rack Dumbbell Lunge alternating legs 50/35# per hand

10 seconds Max Jumping Lunge

90 seconds Assault Bike for Cals (30/20)

Rest 2 minutes x 3 sets

Gymnastics

B.: Metcon (No Measure)

Three Sets:

Hollow Hold x 20 seconds

V ups x 20 seconds

Russian Twist x 20 seconds

Hollow Hold x 20 seconds

Rest 60 seconds btw sets

Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

×
×

Cart