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


B: Four Sets

Clean Grip Romanian Deadlift @22X1 x 4 reps **Build to Heavy 4 @100% RPE**

Rest 30 seconds

Rear Delt Raise w/ 1s pause at top of each rep x 8-12 reps

Rest 90 seconds

**Last Week Here at RDL, Heaviest Loading**


C: Metcon (Calories)

Six Sets

Complete as many calories as possible in 60 seconds

5 Heavy Front Squat from Rack

12 seconds of Plate Hops

Amrap Calories on Assault Bike in Remaining Time

Rest 2 minutes btw Sets


D: 90 90 Hip Stretch (No Measure)

1-2 minutes per leg

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