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:
Goblet Squat @22X1 x 10-12 reps
Rest 15 seconds
Ring Pullup @3030 x Max Reps
Rest 90 seconds
Conditioning
C.: Metcon (Time)
Three Rounds for Time:
500m Run
30 Walking Unweighted Lunge Steps
30 Sit ups
FBB
D.: Metcon (No Measure)
50 Dumbbell Hammer Curls
60 second Bar Hang