Thursday November 7, 2019

O’Hare CrossFit – CrossFit

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Strength

A: Metcon (No Measure)

Every 90 seconds x 18 minutes (3 Sets)

Movement #1 – Rower Hamstring Curl x 10-12 reps

Movement #2 – Medball Sit up Toss to Wall x 10-15 reps

Movement #3 – Rear Delt Raise x 8-10 reps

Movement #4 – Medball Woodchop x 8-10/side

Conditioning

B: Metcon (No Measure)

Nasal ONLY

Every 3 minutes x 9 sets (27minutes)

Choose One

400/300m Row

300m Run

21/16 Cals AB

**Rounds should not last over 90 seconds**

Decompression

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