O’Hare CrossFit – CrossFit
Movement Prep
A.: Metcon (No Measure)
Two Sets
Goblet Squat @22X1 x 5 reps
Deadbug x 5 Controlled Reps
Scap Pullup @3030 x 6-8 reps
Tricep Band Stretch x 20s/arm
Strength
B.: Metcon (Weight)
Five Sets
Front Squat @30X1 x 3 Reps **Build to Triple 100% RPE Today**
Rest 30 seconds
Single Arm Dumbbell Row @2111 x 8 HEAVY Reps
Rest 90 seconds
Conditioning
C.: Metcon (AMRAP – Reps)
Four Sets:
Against a Two Minute Clock, perform the Following
300/250 meter Row
Amrap Dumbbell Front Squat 50/35# per hand
Rest 2 minutes btw Sets
Decompression
D.: Metcon (No Measure)
90 90 Hip Stretch x 60s per position per leg @ 4s in 4s hold 7s Exhale Nasal Breath