O’Hare CrossFit – CrossFit
Warm-up
A.: Metcon (No Measure)
Every 90 seconds x 18 minutes (3 Sets)
Movement #1 – Lateral Step up x 6-10/Leg
Movement #2 – Strict Toes to Bar x 6-10 Controlled Reps
Movement #3 – Powell Raise x 10-12/arm
Movement #4 – Stir the Pot x 10-15 seconds / Direction
Conditioning
B.: Metcon (No Measure)
Nasal ONLY
Every 2 minutes x 8 sets
Choose One
250/200m Row
200m Run
15/12 Cal Assault Bike
**Rounds should not last over 70 seconds**