O’Hare CrossFit – CrossFit
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Movement Prep
A.: Deadlift Prep (No Measure)
Two Sets
X Band March Lateral x 10 steps per Direction
Single Leg Romanian Deadlift w/ Barbell x 5/leg
Half Kneeling Bottoms up Press x 6/arm
Deadlift x 5 reps ***Controlled Reps**
Strength
B.: Metcon (Weight)
Five Sets:
Deadlift @30X1 x 3 TnG Reps
Rest 20 seconds
Pushing Movement x 20 second Amrap
Rest 90 seconds
**Notes
Pushing Movement – Choose 1
Rx – Kipping HSPU Open Standard
Scaled – Hand Release Pushup
C.: “Oh Susanna” (Time)
For Time:
10 —> 1
Heavy Kettlebell Swing 70/55#.
Ring Dips
***Scaling
Swings can be Russian if Necessary
Dip Options
Ring w/ Foot Assisted
Box Assisted
Pushup***