Monday July 15th, 2019

O’Hare CrossFit – CrossFit


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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


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


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


D.: Metcon (No Measure)

Double Leg Wall Sit – Accumulate 90 seconds

Pigeon Stretch – Accumulate 60 seconds per leg

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