O’Hare CrossFit – CrossFit
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
Strength
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
Conditioning
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
Decompression
D.: Metcon (No Measure)
Pigeon Stretch x 1-2 minutes per leg @ 4s in 4s hold 7s Exhale Nasal Breath