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
+
Plate Extended Squat @2222
Heels Elevated x 5 reps
Flat Ground x 5 reps
Toes Elevated x 5 reps
Strength
B.: Metcon (Weight)
Four Sets:
Back Squat @22X1 x 2 reps **80% RPE Today**
Rest 30 seconds
Clean Grip Romanian Deadlift @22X1 x 6-8 reps
Rest 30 seconds
Single Arm Ring Row w/ pause at top & bottom x 4-6/arm
Rest 90 seconds
Conditioning
C.: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 3 minutes
Strict Pullup
Rest 1 minute
Complete as many rounds and reps as possible in 11 minutes
7 Toes to Bar
14 Dumbbell Step ups Alternating Legs
21 Wall Ball 20/14#
FBB
D.: Metcon (No Measure)
Terminal Knee Extension w/ pause at top of each rep x 30 per leg
Couch Stretch – Accumulate 60 seconds per leg