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O’Hare CrossFit – CrossFit

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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