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)
Five Sets:
Back Rack Box Squat to Parallel x 5 reps **Build Heavy 5 Rep at 100% RPE**
Rest 15 seconds
Half Kneeling Banded Row x 10-12/arm
Rest 90 seconds
Conditioning
C.: Metcon (Time)
For Time:
50 Wall Ball 20/14#
40 Kettlebell Swing 55/35#
30 Dumbbell Lunge steps 50/35# per hand
20 Burpees
10 Devil Press 50/35# per hand
20 Burpees
30 Dumbbell Lunge steps 50/35# per hand
40 Kettlebell Swing 55/35#
50 Wall Ball 20/14#
FBB
D.: Metcon (No Measure)
Single Wall Sit – Accumulate 70 seconds per leg