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O’Hare CrossFit – CrossFit

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Movement Prep

A.: Deadlift prep (No Measure)

Two Sets

Quadruped Straight Leg Hip Extension Hold x 15/leg

Clean Grip Romanian Deadlift @30X1 x 6 reps

Scap Pushup @3030 x 6-8 reps

Strength

B. : Metcon (No Measure)

Three Sets

Barbell Single Leg Romanian Deadlift @21X1 x 5-6/Leg

Rest 20 seconds

Dumbbell Hammer Curl x 10-12 reps

Rest 20 seconds

Med Ball Hamstring Curl x 10-12 reps

Rest 20 seconds

Tricep Pressdown x 10-12 reps

Rest 60 seconds

Conditioning

C. : Metcon (AMRAP – Rounds and Reps)

**Choose 1 Amrap to do Nasal ONLY**

Complete as many rounds and reps as possible in 9 minutes

15/12 Cal Row

15 Army Crawl Steps

15 Air Squats

Rest 4 minutes

Complete as many rounds and reps as possible in 9 minutes

15/12 Cal Assault Bike

15 Russian Kettlebell Swings

15 Unweighted Step ups alternating

Decompression

D. : Metcon (No Measure)

Pigeon Stretch x 1-2 minutes per leg @ 4s in 4s hold 7s Exhale Nasal Breath