Tuesday October 8th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Metcon (No Measure)

Workout Prep

Two Sets

Goblet Squat @22X1 x 5 reps

Deadbug x 5 Controlled Reps

Scap Pullup @3030 x 6-8 reps

Tricep Band Stretch x 20s/arm


B.: Metcon (Weight)

Four Sets

Front Squat @30X1 x 3 Reps **Build to Triple 80% RPE Today**

Rest 30 seconds

Single Arm Dumbbell Row @2111 x 6 HEAVY Reps

Rest 90 seconds


C.: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes

4 Dumbbell Hang Power Clean 50/35# per hand

8 Dumbbell Front Squat

12 Dumbbell Lunge Steps alternating Legs


D.: Metcon (No Measure)

90 90 Hip Stretch x 60s per position per leg @ 4s in 4s hold 7s Exhale Nasal Breath

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