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O’Hare CrossFit – CrossFit

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Movement Prep

A.: Metcon (No Measure)

Deadlift Prep

Two Sets

Quadruped Straight Leg Hip Extension Hold x 15/leg

Clean Grip Romanian Deadlift @30X1 x 6 reps

Scap Pushup @3030 x 6-8 reps

Strength

B.: Metcon (Weight)

Five Sets

Deadlift @30X1 x 3 Reps ***Build to Triple 85-90% RPE Today**

Rest 30 seconds

Single Arm Dumbbell Bench Press w/ Glute Bridge x 8-12/arm

Rest 90 seconds

Conditioning

C.: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes

2 Deadlift

2 Pushups

4 Deadlift

4 Pushups

6 Deadlift

6 Pushups

8,8, 10,10 etc…

Rest 3 minutes

500m Run @Hard Effort

Decompression

D.: Metcon (No Measure)

Tricep Press down – Accumulate 100 reps

Pigeon Stretch x 1-2 minutes per leg @ 4s in 4s hold 7s Exhale Nasal Breath