Monday May 20th, 2019

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


B.: Metcon (Weight)

Five Sets:

Back Rack Box Squat to Parallel x 5 reps **Build Heavy 5 Rep at 80-85% RPE**

Rest 15 seconds

Half Kneeling Banded Row x 10-12/arm

Rest 90 seconds


C.: Metcon (AMRAP – Reps)

For Max Reps (Cals)

4 Minute Row for Cals

Rest 60 seconds

3 minutes of Medball Run 30/20#

Rest 60 seconds

2 Minutes Back Squat – Males = BW Female = 3/4 BW

Rest 60 seconds

1 Minute of Renegade Row 50/35# per hand


D.: Metcon (No Measure)


Single Wall Sit – Accumulate 60 seconds per leg

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