O’Hare CrossFit – CrossFit
Movement Prep
A.: Squat Prep (No Measure)
Two Sets
Goblet Hold Lateral Lunge w/ 2s pause at bottom x 4/side
Ring Row Hold x 15 seconds
Wall Facing Goblet Squat @22X1 x 5 reps
Legs Only Deadbug x 5/side
Strength
B.: Metcon (Weight)
Three Sets:
Back Squat @22X1 x 2 reps
Rest 10 seconds
Back Squat @3030 x Max Reps at Tempo
Rest 20 seconds
Single Arm Dumbbell Row @3030 x 6/arm
Rest 90 seconds btw sets
Conditioning
C.: Metcon (Time)
Teams of Three, alternate Complete rounds, Complete Five Rounds Each of:
5 Thruster 135/95#
10 Kettlebell Swing 70/55#
20 Double Unders
FBB
D.: Metcon (No Measure)
Finisher
Partner Hamstring Curl – Accumulate 10 Perfect Reps – **Take your time Here**