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Components
Metcon
Settings
Location
(All)
O’Hare CrossFit
Program
6 Week Program
CrossFit
Gymnastics 101
Individual Programming
Kids CrossFit
OCF Body
Open Gym
Pilates
Private Coaching
Weightlifting 102
Date
Workout
Saturday April 20th, 2019 - O’Hare CrossFit
Class
(All)
CrossFit: 9:00 AM
CrossFit: 10:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Saturday April 20th, 2019
Warm-up
A.: Metcon (No Measure)
Three Sets:
Front Foot Elevated Split Squat off 6" Riser x 6/leg
Renegade Row x 6/arm
Hollow Hold x 20 -30 seconds
Conditioning
B.: Metcon (AMRAP - Rounds and Reps)
0:00 - 20:00
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
14/10 Cal row
7 Thruster 135/95#
7/5 Strict Pullups
20:00
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9/6 Cal row
9 Burpee Box jump overs 24/20"
9 Power Clean 135/95#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, April 20, 2019
Male Clients
Female Clients
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