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)
Five Sets:
Back Squat @30X1 x 5 reps
Rest 15s
Strict Supinated Grip Pullup @3030 x Max Reps
Rest 90 seconds
Conditioning
C.: Metcon (Weight)
Every 4 minutes x 5 sets (20 minutes)
400m Run
15 Dumbbell Front Squat 50/35# per hand