Monday August 5th, 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

Strength

B.: Metcon (Weight)

Three Sets

Front Rack Step up x 10/leg **85% RPE today**

Rest 30 seconds Btw Legs

Strict Supinated Grip Pullup x 2-4 reps **Weighted if Possible, 90-100% RPE**

Rest 90 seconds

Conditioning

C.: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Modifications

#1 – Kipping Pullup – 21=60s, 15=45s, 9=30s

#2 – Jumping Pullup

FBB

D.: Metcon (No Measure)

Finisher

Double Leg Wall Sit – Accumulate 100 seconds

Pigeon Stretch – Accumulate 60 seconds per leg

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