Monday July 1st, 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


Plate Extended Squat @2222

Heels Elevated x 5 reps

Flat Ground x 5 reps

Toes Elevated x 5 reps


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


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#


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

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