O’Hare CrossFit – CrossFit
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