Thursday January 10th 2019

O’Hare CrossFit – CrossFit

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A. : Metcon (Weight)

Body Building Work x 18 minutes

Three Sets:

Bench Press @4020 x 4-6 reps

Single Arm Ring Row @4020 x 4-6/ arm

Rest 45 seconds btw sets


Three Sets: **Superset here, NO rest btw Movements**

Dumbbell Front Raise x 10 reps

Dumbbell Lateral Raise x 10 reps

Dumbbell Rear Delt Raise x 10 reps

Rest 30 seconds btw sets


Two – Three Sets:

Standing DB Curl Alt Arms x 8-10 reps

Band Tricep Pressdown x 12-15 reps

Rest 30 seconds btw Sets


B. : “Baby One More Time” (AMRAP – Reps)

Tabata Kettlebell Swing

Rest 1 minute

Tabata Crawl (10 Step Square)

Rest 1 minute

Tabata Sit up

Rest 1 minute

Tabata Jumping Lunges

Rest 1 minute

Tabata Plank on Elbows


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



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