Wednesday February 13, 2019

O’Hare CrossFit – CrossFit

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Conditioning

A.: “Wannabe” (Time)

Dumbbell Front Rack Lunge x 6 Steps 50/35# per handDumbbell Burpee x 3 repsDumbbell Front Rack Lunge x 6 Steps2 minute Row for Max Cals (40/30 is Goal)Rest 2 minutes x 3 sets-rest 4 minutes –Russian Kettlebell Swing x 8 reps 70/55#Box Jump 24/20″ w/ Step-down x 15 second AmrapRussian Kettlebell Swing x 8 reps90 second Max Calls on Assault bikeRest 2 minutes x 3 sets

Gymnastics

B.: Hollow / Arch (No Measure)

Three Sets15s Hollow Hold15s Hollow Rock15s Arch Hold15s Arch RockRest 45 seconds btw sets

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