Monday December 16th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A: Lunge/Pull Movement Prep (No Measure)

Two Sets

RNT Reverse Lunge x 5/Leg

Scap Pullup @3030 x 6-8 reps

Bird Dog x 5/side

Strength

B: Metcon (Weight)

Five Sets

Back Rack Reverse Lunge x 5/leg **Build to 5 Rep 100% RPE**

Rest 30 seconds

Weighted Pullup x 2-4 reps

Rest 75-90 seconds

Weighted Pullup Modification

Strict Pullup x 2-4 reps

Negative Pullup x 2-4 reps

Low Ring x 20 second Amrap

Conditioning

C: Metcon (Time)

Every 3 minutes x 5 sets (15 minutes)

5 Front Squat from Floor

10 seconds Lateral Hops over Barbell

40 seconds Assault Bike Sprint

Decompression

90 90 Hip Stretch x 60s per position per leg @ 4s in 4s hold 7s Exhale Nasal Breath

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