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)
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
Conditioning
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
FBB
D.: Metcon (No Measure)
Single Leg Wall Sit – Accumulate 60 seconds per leg
Couch Stretch – Accumulate 60 seconds per leg