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. : Four Sets
Clean Grip Romanian Deadlift @22X1 x 8 reps **Build to Heavy 8 @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)
Six Sets
Complete as many calories as possible in 60 seconds
5 Heavy Back Squat from Rack
6 Burpees
Amrap Calories on Assault Bike in Remaining Time
Rest 2 minutes btw Sets
Decompression
D. : 90 90 Hip Stretch (No Measure)
1-2 minutes per leg