O’Hare CrossFit – CrossFit
Movement Prep
A.: Squat Prep (No Measure)
Two Sets
Lateral Duck Walk x 25ft
Diaphragmatic Belly Breathing x 5 breaths
+
Two Sets
Forward Duck Walk x 25ft
Bird Dog x 5 reps
+
Behind the Neck Front Rack Step up x 5/leg
Strength
B.: Metcon (Weight)
Three Sets
Front Rack Step up x 6/leg **70-80%, Testing Next Week***
Rest 30 seconds
Strict Supinated Grip Pullup x 2-4 reps
Rest 90 seconds
Conditioning
C.: Metcon (Time)
For Time:
50 Unweighted Lunge Steps
30 Hang Dumbbell Squat Cleans 50/35# per hand
20 Burpee Pullups
30 Hang Dumbbell Squat Cleans 50/35# per hand
50 Unweighted Lunge Steps
**Bupree Pullup Modfication = Burpee Renegade Row Courtesy of Becca***
FBB
D.: Metcon (No Measure)
Double Leg Wall Sit – Accumulate 110 seconds
Couch Stretch – Accumulate 60 seconds per leg