Monday December 23rd, 2019

O’Hare CrossFit – CrossFit

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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


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


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″


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

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