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O’Hare CrossFit – CrossFit

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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