Thursday March 7th, 2019

O’Hare CrossFit – CrossFit

 

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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:

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