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O’Hare CrossFit – CrossFit

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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