O’Hare CrossFit – CrossFit
Movement Prep
Front Squat Prep (No Measure)
Two Sets
Goblet Squat @55X1 x 3 reps
Kettlebell Halo x 4-5/side
Deadbug x 5 Controlled Reps
+
Tricep Band Stretch x 60s/arm
Strength
B: Metcon (Weight)
Five Sets
Front Squat @30X1 x 3 reps **Build to 3 Rep 100% RPE**
Rest 30 seconds
Weighted Pullup x 2-4 reps
Rest 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)
3 Back Squat from Rack
20 second Amrap Kipping or Jumping Pulllup
30 second Assault Bike Sprint
Decompression
90 90 Hip Stretch x 60s per position per leg @ 4s in 4s hold 7s Exhale Nasal Breath