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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:

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