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 Rack Box Squat to Parallel x 5 reps **70-80% RPE today**
Rest 15 seconds
Half Kneeling Banded Row x 12-15/arm
Rest 90 seconds
Conditioning
C.: “Hurricane” (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 7 minutes
2 Dumbbell Front Squat 50/35#
2 Burpees
4 Dumbbell Front Squat 50/35#
4 Burpees
6 Dumbbell Front Squat 50/35#
6 Burpees
8,8, 10,10 etc..
Rest 3 minutes
Complete as many rounds an reps as possible in 7 minutes
2 Toes to Bar
2 Box Jump w/ step down 24/20″
4 Toes to Bar
4 Box Jump w/ step down 24/20″
6 Toes to Bar
6 Box Jump w/ step down 24/20″
8,8, 10,10 etc..
FBB
D.: Metcon (No Measure)
Single Leg Wall Sit – Accumulate 60 seconds per leg
Couch Stretch – Accumulate 60 seconds per leg