O’Hare CrossFit – CrossFit
Movement Prep
A.: Squat Prep (No Measure)
Two Sets
Goblet Hold Lateral Lunge w/ 2s pause at bottom x 4/side
Ring Row Hold x 15 seconds
Wall Facing Goblet Squat @22X1 x 5 reps
Legs Only Deadbug x 5/side
Strength
B.: Metcon (Weight)
Three Sets:
Back Squat @22X1 x 1 reps
Rest 10 seconds
Back Squat @3030 x 4 reps
Rest 20 seconds
Single Arm Dumbbell Row @3030 x 10/arm
Rest 90 seconds btw sets
Conditioning
C.: “Ross & Rachelle” (AMRAP – Reps)
Five Sets for Max Reps
30 seconds Row for Cals
30 seconds Rest
60 seconds Kettlebell Swing 55/35#
Rest 2 minutes btw sets
FBB
D.: Metcon (No Measure)
Partner Hamstring Curl – Accumulate 12 reps
Here’s Angelo with some tips on how to dominate the workout: