O’Hare CrossFit – CrossFit
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