Monday June 24th, 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)

Four 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 (AMRAP – Reps)

For Max Reps / Meters

2 Minute Max Dumbbell Front Rack Lunge 50/35# per hand

2 Minute Run for distance

2 Minute Ring Row

2 Minute Run for distance

2 Minute Dumbbell Front Rack Lunge

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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