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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 July 27th, 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 July 27th, 2019
Warm-up
A.: Metcon (No Measure)
Three Sets:
Dumbbell Front Rack Step up x 6-8/leg
Dumbbell Curl + Press + Tricep Extension x 10+10+10
Hi to Low Plank x 6-10 reps
Conditioning
B.: Metcon (AMRAP - Rounds and Reps)
Teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes
50 Air Squats
40 Kettlebell Swings 55/35#
30 Shoulder to Overhead (95/65 lbs)
20 Burpees
10 Strict Pull-Ups
Partner 1 starts with 50 air squats, Partner 2 then does 40 kettlebell swings, Partner 1 then does 30 shoulder to overhead, Partner 2 does 20 burpees, Partner 1 does 10 strict pull-ups, then Partner 2 does 50 air squats etc…
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, July 27, 2019
Male Clients
Female Clients
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