Tuesday January 29th 2019

O’Hare CrossFit – CrossFit

View Public Whiteboard

Conditioning

A. : “Zelda” (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes

15/12 Cal Assault Bike

10 Dumbbell Step over 24/20″ 50/35 per hand

5 Renegade Row 50/35# per hand

Rest 3 minutes

Complete as many rounds and reps as possible in 7 minutes

7 Dumbbell Burpee 50/35# per hand

7 Toes to Bar

7 Strict Handstand Pushups

Rest 3 minutes

Complete as many rounds and reps as possible in 7 minutes

9 Dumbbell Ground to Overhead 50/35# per hand

6 Box Jump over 24/20″

3 Strict Pullups

Rest 3 minutes

Complete as many rounds and reps as possible in 7 minutes

20 Wall Ball 20/14#

15/12 Cal Row

10 Dumbbell Deadlift 50/35# per hand

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