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 6 reps **Build to Heavy 6 @95-100%RPE**
Rest 30 seconds
Seated Band Hi Row x 12-15 reps
Rest 90 seconds
Conditioning
D: Metcon (AMRAP – Rounds and Reps)
0:00 – 7:00
Complete as many rounds and reps as possible in 5 minutes
5.4.3.2.1
Back Rack Reverse Lunge per Leg
Burpees
7:00 – 17:00
Every 2:30 x 4 sets (10 minutes)
20 second Assault Bike Sprint
Decompression
E: 90 90 Hip Stretch (No Measure)
1-2 minutes per leg