O’Hare CrossFit – CrossFit
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
Strength
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
Conditioning
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
Decompression
D: 90 90 Hip Stretch (No Measure)
1-2 minutes per leg