Monday July 22nd, 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

Strength

B.: Metcon (Weight)

Four Sets

Front Rack Step up x 6/leg **80% RPE today**

Rest 30 seconds

Strict Supinated Grip Pullup x 2-4 reps **Weighted if Possible**

Rest 90 seconds

Conditioning

C.: Metcon (Time)

For Time:

30.20.10

Dumbbell Front Squat 50/35# per hand

Kipping Pullup

Modifications

Scale up Scale Down

21.15.9 CTB Jumping 12.9.6. Bar MU Pullup

FBB

D.: Metcon (No Measure)

Finisher

Double Leg Wall Sit – Accumulate 90 seconds

Pigeon Stretch – Accumulate 60 seconds per leg

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