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)
Four Sets
Front Rack Step up x 8/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)
Three Rounds for Time:
30 Wall Ball 20/14#
20 Toes to Bar
FBB
D.: Metcon (No Measure)
Finisher
Double Leg Wall Sit – Accumulate 100 seconds
Pigeon Stretch – Accumulate 60 seconds per leg