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)

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**


D. : Metcon (No Measure)

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

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