Tuesday February 5th 2019

O’Hare CrossFit – CrossFit

View Public Whiteboard

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:

Leave a Reply

Close Menu
×

Cart