Thursday December 12th, 2019

O’Hare CrossFit – CrossFit

View Public Whiteboard

Movement Prep

A: Lunge/Pull Movement 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: Metcon (Weight)

Three Sets

Back Rack Reverse Lunge x 8/leg

Rest 30 seconds

Weighted Pullup x 2-4 reps

Rest 75-90 seconds

Weighted Pullup Modification

Strict Pullup x 2-4 reps

Negative Pullup x 2-4 reps

Low Ring x 20 second Amrap

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

**Choose 1 Amrap to do Nasal ONLY**

Complete as many rounds and reps as possible in 8 minutes

250m Row

15 Air Squats

Rest 4 minutes

Complete as many rounds and reps as possible in 8 minutes

15/12 Cal AB

30 seconds Plank on Elbows

Decompression

Pigeon Stretch x 1-2 minutes per leg @ 4s in 4s hold 7s Exhale Nasal Breath

Leave a Reply

Close Menu
×

Cart