Monday

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

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

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