O’Hare CrossFit – CrossFit

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Movement Prep

A: Single Leg Hinge Prep (No Measure)

Two Sets

Quadruped Hip Extension Hold from Elbows x 15s/leg

Staggered Stance Good Morning w/ PVC x 5/leg

Scap Pullup @3030 x 6-8 reps


B: Three Sets

Single Leg Lateral Hop and w/ 2s Hold in Landing x 3-5/side

Rest 20 seconds

Single Arm Bottoms up Kettlebell Carry from Start Position x 20 – 25ft/arm

Rest 20 seconds

Single Leg Hip Bridge off Bench @42X2 x 4-6/leg

Rest 20 seconds

Medball Legs Only Deadbug x 5-7/side

Rest 60 seconds


C: Metcon (Time)

Every 2:30 x 6 Sets (15 minutes)

200-300m Run or 250-400m Row

***Workout Notes***

1. During Recoveries Perform Light Farmer Carry, KEEP MOVING 🙂

2. Choose the best breathing pattern for Work (Consistent output) + Recovery (Down shifting)


D: Pigeon Stretch (No Measure)

1-2 minutes per leg

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