O’Hare CrossFit – CrossFit
Conditioning
A. : “Ditka” (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 9 minutes
15/12 Cal Assault Bike
15 Box Jump 24/20″ w/ Step-down
Rest 3 minutes
Complete as many rounds and reps as possible in 6 minutes
5 Strict Pullups
20 Air Squats
Rest 3 minutes
Complete as many rounds and reps as possible in 9 minutes
20/15 Cal Row
15 Burpees
Rest 3 minutes
Complete as many rounds and reps as possible in 6 minutes
5 Strict Handstand Pushups
5 Ring Rows
FBB
B.: Metcon (No Measure)
Three Sets:
Side Plank R Side x 30 seconds
Plank on Elbows x 30 seconds
Side Plank L Side x 30 seconds
Rest 60 seconds btw sets
Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips: