Thursday

O’Hare CrossFit – CrossFit

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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)

40 seconds on 20 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

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