O’Hare CrossFit – CrossFit
Movement Prep
A. : Single Leg Hinge Prep (No Measure)
Two Sets
Quadruped Hip Extension Hold from Elbows x 15s/leg
Staggered Stance Good Morning w/ PVC x 5/leg
Scap Pullup @3030 x 6-8 reps
Strength
B: Three Sets
Top Down Single Leg KB Deadlift x 5-6/leg
Rest 20 seconds
Circular Scap Pullup x 3-5/per direction
Rest 20 seconds
Double Leg Glute Bridge Hold x 30-40 seconds
Rest 20 seconds
Wall Deadbug x 5-7/side **Slow & Controlled**
Rest 60 seconds
Conditioning
C: Metcon (Distance)
30 seconds on 30 seconds off x 20 minutes
Minute #1 – Row for Meters
Minute #2 – Cals on Assault Bike
Minute #3 – Ski or Rope Slam
Minute #4 – Double Unders
x 5 Sets
**Choose the best breathing pattern and style for you to sustain output**
Decompression
D: Pigeon Stretch (No Measure)
1-2 minutes per leg