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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

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