Monday June 10th, 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)

Back Rack Box Squat to Parallel 15 minutes to build to 3RM at 100% RPE

**In btw first 3 sets perform Half Kneeling Banded Row x 10-12/arm


C.: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps in 10 minutes of:

5 Front Squat 135/95#

10 Front Rack Reverse Lunges alternating Legs

15/12 Cal Assault Bike or 20/15 Cal Row


D.: Metcon (No Measure)

Single Leg Wall Sit – Accumulate 60 seconds per leg

Couch Stretch – Accumulate 60 seconds per leg


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