O’Hare CrossFit – CrossFit
Conditioning
A.: “IWT” (AMRAP – Reps)
20 seconds Amrap Hang Dumbbell Squat Clean
40 seconds Amrap Burpee Box Jump over or Step overs
300m Run (90 seconds or less of work here)
rest 2 minutes x 3 sets
– rest 4 minutes –
20 seconds Overhead Plate Walking Lunges 45/35#
40 seconds of Situps – **Weighted if Possible**
90 second Row or Assault Bike for Cals
rest 2 minutes x 3 sets
FBB
B.: Metcon (No Measure)
Two – Three Sets –
Dumbbell Bicep Curl x 8 reps
Dumbbell Tricep Kick Back x 8 reps
Plank on Elbows x 30 – 60 seconds