O’Hare CrossFit – CrossFit
Movement Prep
A: Metcon (No Measure)
Two Sets
RNT Reverse Lunge x 5/Leg
Scap Pullup @3030 x 6-8 reps
Bird Dog x 5/side
+
Tricep Band Stretch x 60s/arm
Strength
B: Metcon (Weight)
Five Sets
Front Rack Step up x 5/leg **Build to 5 Rep 100% RPE**
Rest 30 seconds
Weighted Pullup Cluster x 3.2.1. rest 10s btw clusters
Rest 75-90 seconds
Weighted Pullup Modification
Strict Pullup
Negative Pullup
Low Ring
Conditioning
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes:
20 Dumbbell Front Squat 50/35# per hand
20 Kipping Pullups
20 Burpee Box Jump over 24/20″
Decompression
90 90 Hip Stretch x 60s per position per leg @ 4s in 4s hold 7s Exhale Nasal Breath