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)
Four Sets
Complete as many rounds and reps as possible in 4 minutes
50ft Dumbbell Walking Lunge
30 Double Unders
50ft Dumbbell Farmer Carry
30 Double Unders
Rest 2 minutes btw sets
**Nasal ONLY on 1st & 3rd Set**
Decompression
D. : Metcon (No Measure)
Pigeon Stretch x 1-2 minutes per leg @ 4s in 4s hold 7s Exhale Nasal Breath