O’Hare CrossFit – CrossFit
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
Strength
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
Conditioning
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)
Decompression
D: Pigeon Stretch (No Measure)
1-2 minutes per leg