O’Hare CrossFit – CrossFit
Conditioning
A.: “Toad” (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 9 minutes
20/15 Cal Row
40 Double Unders
Rest 3 minutes
Complete as many rounds and reps as possible in 3 minutes
Strict Handstand Pushups x Max Reps
Rest 3 minutes
Complete as many rounds and reps as possible in 9 minutes
20/15 Cal Assault Bike
20 Russian Kettlebell Swings 55/35#
Rest 3 minutes
Complete as many rounds and reps as possible in 3 minutes
Strict Supinated Grip Pullup x Max Reps
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
Here’s Angelo with some tips on how to dominate the workout: