O’Hare CrossFit – CrossFit
Movement Prep
A.: Squat Prep (No Measure)
Two Sets
Lateral Duck Walk x 25ft
Diaphragmatic Belly Breathing x 5 breaths
+
Two Sets
Forward Duck Walk x 25ft
Bird Dog x 5 reps
+
Behind the Neck Front Rack Step up x 5/leg
Strength
B.: Metcon (Weight)
Three Sets
Front Rack Step up x 5/leg **70-75% RPE today**
Rest 30 seconds
Strict Supinated Grip Pullup x 2-4 reps **Weighted if Possible**
Rest 90 seconds
Conditioning
C.: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 11 minutes
20/15 Cal AB
20 Back Squat 135/95# from Floor
20 Burpees over Barbell
FBB
D.: Metcon (No Measure)
Double Leg Wall Sit – Accumulate 90 seconds
Pigeon Stretch – Accumulate 60 seconds per leg