Monday April 8th, 2019

O’Hare CrossFit – CrossFit

View Public Whiteboard

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)

Three Sets:

Back Squat @30X1 x 3 reps

Rest 15s

Strict Supinated Grip Pullup @3030 x Max Reps

Rest 90 seconds

Conditioning

C.: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes

20/15 Cal Row or 18/12 Cal AB

20 Front Squat 95/65#

Rest 3 minutes

Complete as many rounds and reps as possible in 3 minutes

Burpees

Leave a Reply

Close Menu
×

Cart