O’Hare CrossFit – CrossFit
Movement Prep
A: Front Squat Prep (No Measure)
Workout Prep
Two Sets
Goblet Squat @22X1 x 5 reps
Kettlebell Halo x 4-5/side
Deadbug x 5 Controlled Reps
Tricep Band Stretch x 20s/arm
Strength
B: Metcon (No Measure)
Three Sets
Front Squat @55X1 x 3 reps **Build to 3 at 70-75% RPE**
Rest 30 seconds
Ring Row @3030 x Max reps
Rest 90 seconds
Conditioning
C: Metcon (Time)
For Time:
50 Dumbbell Reverse Lunge alternating legs
400m Run
40 Dumbbell Reverse Lunge alternating legs
400m Run
30 Dumbbell Reverse Lunge alternating legs
400m Run
Decompression
D. Finisher
90 90 Hip Stretch x 60s per position per leg @ 4s in 4s hold 7s Exhale Nasal Breath