O’Hare CrossFit – CrossFit
Movement Prep
A: Front Squat Prep (No Measure)
Two Sets
Goblet Squat @55X1 x 3 reps
Kettlebell Halo x 4-5/side
Deadbug x 5 Controlled Reps
+
Tricep Band Stretch x 60s/arm
Strength
B: Metcon (No Measure)
Four Sets
Front Squat @55X1 x 3 reps **Build to 3 Rep 100% RPE**
Rest 30 seconds
Ring Row @3030 x Max reps
Rest 90 seconds
Conditioning
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 3 minutes
500/400m Row
20 Dumbbell Front Squat 50/35# per hand
20 Burpees
Rest 1 minute
Complete as many rounds and reps as possible in 6 minutes
500/400m Row
20 Dumbbell Front Squat 50/35# per hand
20 Burpees
Rest 1 minute
Complete as many rounds and reps as possible in 9 minutes
500/400m Row
20 Dumbbell Front Squat 50/35# per hand
20 Burpees
Decompression
90/90 Hip Stretch x 60s per position per leg @ 4s in 4s hold 7s Exhale Nasal Breath