O’Hare CrossFit – CrossFit

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Movement Prep

A: Squat Prep (No Measure)

Two Sets

Goblet Squat @55X1 x 3 reps

Kettlebell Halo x 4-5/side

Deadbug x 5 Controlled Reps


B: Four sets

Back Squat @22X1 x 4 reps **Build to Heavy 4 @95-100%RPE**

Rest 30 seconds

Seated Band Hi Row x 12-15 reps

Rest 90 seconds


C: Metcon (AMRAP – Rounds and Reps)

0:00 – 9:00

Complete as many rounds and reps as possible in 6 minutes

7 Heavy DB or KB Thruster

7 Chest to Bar Pullups (Kipping or Jumping) or 5 Muscle ups

9:00 – 18:00

Every 3 minutes x 3 sets

30 seconds Max Effort Assault Bike Sprint


D: 90 90 Hip Stretch (No Measure)

1-2 minutes per leg

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