Thursday December 5th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A: Deadlift prep (No Measure)

Two Sets

Quadruped Straight Leg Hip Extension Hold x 15/leg

Clean Grip Romanian Deadlift @30X1 x 6 reps

Scap Pushup @3030 x 6-8 reps

Strength

B: Metcon (Weight)

Three Sets

Deadlift Cluster x 5.5.5 rest 15s btw clusters

Rest 30 seconds

Strict Handstand Pushup Cluster x 3.2.1. rest 15 seconds btw clusters

Rest 75-90 seconds

Conditioning

C: Metcon (No Measure)

Choose Row, Run, AB

Five sets

4 Minutes on

1 Minute off

Set #1 & 2 – Nose / Nose

Set #3 & 4 – Nose / Mouth

Set #5 – Player’s Choice

Decompression

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

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