Tuesday March 5th, 2019

O’Hare CrossFit – CrossFit


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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


B.: Metcon (Weight)

Three Sets:

Back Squat @22X1 x 2 reps

Rest 10 seconds

Back Squat @3030 x 4 reps

Rest 20 seconds

Single Arm Dumbbell Row @3030 x 6-8/arm

Rest 90 seconds btw sets


C.: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps possible in 14 minutes

50 ft Dumbbell Walking Lunge Step (25ft each way) 50/35# per hand

10 Kipping Pullups

20/15 Cal Row

**Scaling Option

Up —> Chest to Bar

Down —> Jumping Pullups**


D.: Metcon (No Measure)

Partner Hamstring Curl – Accumulate 10 reps

Here’s Angelo with some tips and tricks on how to dominate this workout:


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