Monday September 30th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Metcon (No Measure)

Workout Prep

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)

Three Sets

Front Squat @30X1 x 3 Reps **Build to Triple 70-75% RPE Today**

Rest 30 seconds

Single Arm Dumbbell Row @2111 x 6 HEAVY Reps

Rest 90 seconds

Conditioning

C.: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps possible in 14 minutes

50 ft Dumbbell Walking Lunge Step (25ft each way) 50/35# per hand

10 Kipping Pullups

200m Run

**Scaling Option

Up —> Chest to Bar

Down —> Jumping Pullups**

Decompression

D.: Metcon (No Measure)

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

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