Monday August 19th, 2019

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


B.: Metcon (Weight)

Four Sets

Front Rack Step up x 6/leg **Build to 6 Rep Max Today**

Rest 15 seconds btw legs

Strict Supinated Grip Pullup x 2-4 reps **Weighted if Possible, 100% RPE**

Rest 90 seconds


C.: Metcon (Calories)

0:00 – 10:00

10 —> 1

Dumbbell Front Squat 50/35# per hand


10:00 – 12:00

2 Minute Assault Bike for Cals


D.: Metcon (No Measure)

Double Leg Wall Sit – Accumulate 120 seconds

Couch Stretch – Accumulate 60 seconds per leg

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