Tuesday November 19th, 2019

O’Hare CrossFit – CrossFit

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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

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