O’Hare CrossFit – CrossFit
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: