Monday November 25th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A: Front Squat Prep (No Measure)

Two Sets

Goblet Squat @55X1 x 3 reps

Kettlebell Halo x 4-5/side

Deadbug x 5 Controlled Reps

Strength

B: Metcon (No Measure)

Five Sets

Back Squat @30X1 x 3 **Build to 3 Rep 100% RPE**

Rest 30 seconds

Weighted Pullup x 2-4 reps

Rest 90 seconds

Weighted Pullup Modification:

Strict Pullup x 2-4 reps

Negative Pullup x 2-4 reps

Low Ring x 20 second Amrap

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

Teams of two, alternate movements Complete as many rounds and reps as possible in 20 minutes:

20 Cal Assault Bike

20 Dumbbell Thruster 50/35# per hand

20 Dumbbell Box Step over 50/35# 24/20″

20 Kipping Pullups

20 Box Jumps w/ step down 24/20″

Kipping Pullup Scale

20 Pullups = 45 seconds

20 Jumping Pullups

Decompression

90 90 Hip Stretch x 60s per position per leg @ 4s in 4s hold 7s Exhale Nasal Breath

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