Monday

O’Hare CrossFit – CrossFit

View Public Whiteboard

A. : Deadlift prep (No Measure)

Two Sets

Quadruped Straight Leg Hip Extension Hold x 15/leg

Clean Grip Romanian Deadlift @30X1 x 6 reps

Scap Pushup @3030 x 6-8 reps

Strength

B.: Five Sets

Deadlift @31X1 x 4 reps **Build to 4 Rep 100% RPE**

Rest 30 seconds

Side Lying DB or Plate External Rotation x 10/side

Rest 90 seconds

Conditioning

C. : Metcon (Calories)

Every 2:30 x 6 sets (15 minutes)

3 Heavy Deadlift

4 Burpees over Bar AFAP

20 seconds Assault Bike Sprint

Decompression

D. : Metcon (No Measure)

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

Leave a Reply

Close Menu
×

Cart