Monday December 9th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A: Deadlift prep (No Measure)

Two Sets

Quadruped Straight Leg Hip Extension Hold x 15/leg

Clean Grip Romanian Deadlift @30X1 x 6 reps

Scap Pushup @3030 x 6-8 reps

Strength

B: Metcon (Weight)

Five Sets

Deadlift @31X1 x 3 reps **Build to 3 Rep 100% RPE**

Rest 30 seconds

Strict Handstand Pushup @3030 x Max Reps

Rest 90 seconds

HSPU prog:

a)Downward Dog Push Up

b)Knee on Box

c)Feet on Box

d)Wall

Conditioning

C: Metcon (Time)

Every 3 minutes x 5 sets (15 minutes)

3 Heavy Deadlifts

4 Burpees over Bar AFAP

40 second 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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