Monday

O’Hare CrossFit – CrossFit

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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

Decompression

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