O’Hare CrossFit – CrossFit
Movement Prep
A.: Squat Prep (No Measure)
Two Sets
Goblet Hold Lateral Lunge w/ 2s pause at bottom x 4/side
Ring Row Hold x 15 seconds
Wall Facing Goblet Squat @22X1 x 5 reps
Legs Only Deadbug x 5/side
Strength
B.: Metcon (Weight)
Four Sets:
Back Rack Box Squat to Parallel x 5 reps
Rest 15 seconds
Half Kneeling Banded Row x 10-12/arm
Rest 90 seconds
Conditioning
C.: “Spicy” (AMRAP – Rounds and Reps)
Complete as many rounds as reps as possible in 12 minutes:
18/12 Cal Assault Bike or 20/15 Cal Row
12 Squat Clean 95/65#
6 Burpee Box Jump over 24/20″
FBB
D.: Metcon (No Measure)
Finisher
Single Wall Sit – Accumulate 60 seconds per leg