Thursday

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

**Last Week Here, Make it your Best one!**

Conditioning

C. : Metcon (AMRAP – Reps)

Six Sets **Nasal ONLY on Even Sets 2,4,6*

Complete as many Double Unders as possible in in 2 minutes

6 Getups w/ Plate

12 Situps w/ Plate

Amrap Double Unders in Remaining Time

Rest 1 minute btw sets

Decompression

D: Pigeon Stretch (No Measure)

1-2 minutes per leg

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