Monday June 3th, 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 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

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