O’Hare CrossFit – CrossFit

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Movement Prep

A. : Single Leg Push Prep (No Measure)

Two Sets

RNT Reverse Lunge x 5/Leg

Scap Pullup @3030 x 6-8 reps

Bird Dog x 5/side


B.: Three Sets

Dumbbell Step up x 16 Steps Alternating

Rest 20 seconds

Single Arm Dumbbell Row @3030 x 8-10/arm

Rest 20 seconds

Single Leg Wall Sit x 15-20s/leg

Rest 20 seconds

Band Pull Apart x 8 reps + 10 second Hold on Final Rep

Rest 60 seconds


C.: Metcon (AMRAP – Rounds and Reps)

**Choose 1 Amrap to do Nasal ONLY**

Complete as many rounds and reps as possible in 11 minutes

30 Double Unders

20 Single arm KB Front Rack Lunge Steps (10R/10L)

10 Russian Twist per side (L+R=1)

Rest 4 minutes

Complete as many rounds and reps as possible in 8 minutes

15/12 Cal Assault Bike

50ft Double Kettlebell Front Rack Carry


D.: Metcon (No Measure)

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

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