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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 8 reps

Rest 15 seconds

Upper Body Pulling Movement

Rest 90 seconds

Sets 1,3,5 – Ring Pullup @3030 x Max Reps

Sets 2,4 – Banded Face Pull x 12-15 reps

Conditioning

C.: Metcon (AMRAP – Rounds and Reps)

0:00 – 10:00

Complete as many rounds and reps as possible in 7 minutes:

25ft Front Rack Dumbbell Lunge 50/35# per hand

7 Burpees

25ft Front Rack Dumbbell Lunge 50/35# per hand

7 Bar Muscle ups

10:00 –

Two Sets

30 seconds Max Effort Assault Bike Sprint

Rest 2:30 btw Sprints

Bar MU Scaling:

1. 7 Bar MU = 30s

2. CTB or Kipping Pullup x 7

3. Jumping CTB Pullup x 7