O’Hare CrossFit – CrossFit
Movement Prep
A: Front 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 12-15 reps
Rest 30 seconds
Single Arm Dumbbell Row @3030 x 12-15/arm
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:
100ft Shuttle Run (Rig —> Platforms —> Rig —> Platforms —> Rig )
20 seconds Hollow Hold or Rock
Rest 4 minutes
Complete as many rounds and reps as possible in 8 minutes:
15/12 Cal AB
50ft Sandbag Carry
Decompression
Pigeon Stretch x 1-2 minutes per leg @ 4s in 4s hold 7s Exhale Nasal Breath