O’Hare CrossFit – CrossFit
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