O’Hare CrossFit – CrossFit
Movement Prep
A.: Squat Prep (No Measure)
Two Sets
Goblet Hold Lateral Lunge w/ 2s pause at bottom x 4/side
Ring Row Hold x 15 seconds
Wall Facing Goblet Squat @22X1 x 5 reps
Legs Only Deadbug x 5/side
Strength
B.: Metcon (Weight)
Back Squat @30X1 – 20 minutes to Build to 5RM
**In Btw First 3 sets Perform Strict Supinated Grip @3030 x Max reps **
Conditioning
C.: Metcon (Time)
Three Rounds for time:
30 Wall Ball 20/14#
20 Toes to bar