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O’Hare CrossFit – CrossFit

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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