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O’Hare CrossFit – CrossFit

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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)

Three Sets

Front Squat @22X1 x 5 reps **First Rep at Tempo ONLY 2-5 No Tempo, Work at 85-90% RPE**

Rest 30 seconds

Upper Body Pulling of Choice

Rest 90 seconds

Upper Body Pulling Options

1. Weighted Pullup x 2-4 reps

2. Strict Pullup x Max Reps

3. Spotter or Ring Pullup x 15 second Amrap

Conditioning

C.: Metcon (Time)

Five Rounds for Time

15/12 Cal Row

12 Hang Squat Clean 95/65#

9 CTB Pullups **Scale Up Option to 5 Bar MU**

Decompression

D.: Metcon (No Measure)

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