O’Hare CrossFit – CrossFit
Movement Prep
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
Clean Grip Romanian Deadlift @22X1 x 6 reps **Build to Heavy 6 @100% RPE**
Rest 30 seconds
Rear Delt Raise w/ 1s pause at top of each rep x 8-12 reps
Rest 90 seconds
Conditioning
C. : Metcon (Calories)
Every 2:30 x 6 sets (15 minutes)
3 Heavy Front Squat from Floor
4 Burpees over Bar AFAP
20 seconds Assault Bike Sprint