Sunday

O’Hare CrossFit - CrossFitView Public WhiteboardPERFORMANCE/FITNESSA: Metcon (No Measure)15 Minutes of Work Kettlebell Deadlift of Choice (SL, RDL, DL,) (Single/ Double Arm) Shoulder Isometric of Choice (FLR, Plank on Hands…

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Thursday

O’Hare CrossFit - CrossFitView Public WhiteboardMovement PrepA: Single Leg Hinge Prep (No Measure)Two Sets Quadruped Hip Extension Hold from Elbows x 15s/leg Staggered Stance Good Morning w/ PVC x 5/leg…

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Tuesday

O’Hare CrossFit - CrossFitView Public WhiteboardMovement PrepA: Upper Body Prep (No Measure)Two Sets Bottoms up Press x 8/arm Scap Pullup @3030 x 5 reps Arms Only Deadbug x 5 repsStrengthB:…

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Monday

O’Hare CrossFit - CrossFitView Public WhiteboardMovement PrepA: Single Leg Push Prep (No Measure)Two Sets RNT Reverse Lunge x 5/Leg Scap Pullup @3030 x 6-8 reps Bird Dog x 5/sideStrengthB: Four…

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Sunday

O’Hare CrossFit - CrossFitView Public WhiteboardPERFORMANCE/FITNESSA: Metcon (No Measure)15 Minutes of Work Single Leg RDL of Choice (BB, KB, DB) (SA or Double Arm) Banded Shoulder Movement (Pull Apart, Pass…

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Saturday

O’Hare CrossFit - CrossFitView Public WhiteboardFBBA: Metcon (No Measure)Three Sets: Partner Nordic Hamstring Curl x 5-7 reps Single Arm Overhead Dumbbell Carry x 30ft per arm Extended Crab Hold w/…

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