Monday June 17th, 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

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

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