Friday May 31st, 2019

O’Hare CrossFit – CrossFit

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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

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