O’Hare CrossFit – CrossFit
Movement Prep
A: Single Leg Push Prep (No Measure)
Two Sets
RNT Reverse Lunge x 5/Leg
Scap Pullup @3030 x 6-8 reps
Bird Dog x 5/side
Strength
B: Four Sets
Back Rack Reverse Lunge x 6/leg **Build to Heavy 6 at 95-100% RPE**
Rest 20 seconds
HEAVY Single Arm Dumbbell Row @1111 x 6-8/arm
Rest 75-90 seconds
Conditioning
C: Metcon (Calories)
Five Sets
Complete as many Cals as possible in 1 minute of:
Front Squat 10.8.6.4.2
Amrap Cals on AB in Remaining time
Rest 2 minutes btw sets
Front Squat
1. Set #1 – 10 reps Set #2 – 8 reps Set #3 – 6 reps Set #4 – 4 reps Set #5 – 2
2. Add Weight Each Set
Decompression
D: 90 90 Hip Stretch (No Measure)
1-2 minutes per leg