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 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