Thursday October 24th, 2019

O’Hare CrossFit – CrossFit

View Public Whiteboard

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 3 minutes x 7 sets (21 minutes)

Choose One

400/300m Row

300m Run

21/16 Cals AB

**Rounds should not last over 90 seconds**

Leave a Reply

Close Menu
×

Cart