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)
Three Sets:
Back Squat @22X1 x 3 reps
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
Conditioning
C.: Metcon (Time)
For Time
1000/800m Row
Dumbbell Front Rack Lunge Step x 20 50/35# per hand
Toes to Bar x 40 reps
Dumbbell Front Rack Lunge Step x 20 50/35# per hand
60/40 Cal Assault Bike
FBB
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