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O’Hare CrossFit – CrossFit

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Movement Prep

A: Squat Prep (No Measure)

Two Sets

Goblet Squat @55X1 x 3 reps

Kettlebell Halo x 4-5/side

Deadbug x 5 Controlled Reps

Strength

B: Metcon (Weight)

Three Sets

Goblet Squat @22X1 x 10-12 reps

Rest 30 seconds

Single Arm Dumbbell Row @3030 x 10-12 reps

Rest 75-90 seconds

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

20 Unweighted Lunge Steps

Rest 4 minutes

Complete as many rounds and reps as possible in 8 minutes:

15/12 Cal AB

5 Dumbbell Renegade Rows (L+R = 1)

Decompression

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