Thursday September 5th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Metcon (No Measure)

Deadlift Prep

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)

Four Sets:

Deadlift @30X1 x 5 reps **Work at 75-80% RPE***

Rest 30 seconds

Ring Pushup or Pushup @3030 x Max Reps

Rest 90 seconds

Conditioning

C.: Metcon (Calories)

Nasal ONLY

Teams of 2, complete as many calories as possible in 14 minutes

P1 – Cals on AB

P2 – 100m Farmer Carry 70/55#

P1 rides AB while P2 does FC, when P2 comes back switch

FBB

D.: Metcon (No Measure)

Tricep Press down – Accumulate 100 reps

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

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