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
Double KB Front Rack Lunge x 14-16 steps
Rest 20 seconds
Single Arm Ring Row @1111 x 4-6/arm
Rest 20 seconds
Single Leg Glute Bridge Hold x 15-20s/side
Rest 20 seconds
Reverse Crunch x 6-12 reps
Rest 60 seconds
Conditioning
C. : Metcon (AMRAP – Rounds and Reps)
**Nasal ONLY on 1st & 3rd Set**
Four Sets
Complete as many rounds and reps as possible in 4 minutes
30/20 Cal Row
20 Dumbbell Step ups alternating – No Swinging of Dbs!!
10 Crawl Steps Forward + 10 Steps Backward
Rest 2 minutes btw sets
Decompression
D. : Pigeon Stretch (No Measure)
1-2 minutes per leg