Monday May 6th, 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

Strength

B.: Metcon (Weight)

Goblet Squat – 12 minutes to Build to 18 Rep Max

**In Btw first 3 Sets perform Ring Pullup @3030 x Max Reps**

Conditioning

C.: Metcon (AMRAP – Reps)

Two Sets for Max Reps

Against a 6 minute Clock

Row 1000 Meters

Back Squat x Max Reps

( Men=bodyweight, Women = 3/4 bodyweight)

Rest 6 minutes btw sets

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