Happy 9 Years OCF!!

O’Hare CrossFit – CrossFit

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Performance/Fitness

Front Squat Prep (No Measure)

Two Sets

Goblet Squat @55X1 x 3 reps

Kettlebell Halo x 4-5/side

Deadbug x 5 Controlled Reps

+

Tricep Band Stretch x 60s/arm

PERFORMANCE/FITNESS

B.: Strength (Weight)

Four Sets

Front Squat @55X1 x 3 reps **Build to 3 at 85-90% RPE**

Rest 30 seconds

Ring Row @3030 x Max reps

Rest 90 seconds

Performance/Fitness

C. : Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes

10 Wall Ball 20/14#

20 Unweighted Lunge Steps

Rest 2 minutes

Complete as many rounds and reps as possible in 6 minutes

8 Dumbbell Thruster

24 Double Unders

Rest 2 minutes

Complete as many rounds and reps as possible in 6 minutes

10 Wall Ball 20/14#

20 Unweighted Lunge Steps

Decompression

D. : Metcon (No Measure)

90 90 Hip Stretch x 60s per position per leg @ 4s in 4s hold 7s Exhale Nasal Breath

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