O’Hare CrossFit – CrossFit
Movement Prep
A.: Metcon (No Measure)
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
Strength
B.: Metcon (Weight)
Four Sets
Front Squat @22X1 x 5 reps **First Rep at Tempo ONLY 2-5 No Tempo, **Work at 75-80% RPE*****
Rest 30 seconds
Upper Body Pulling of Choice
Rest 90 seconds
Upper Body Pulling Options
1. Weighted Pullup x 2-4 reps
2. Strict Pullup x Max Reps
3. Spotter or Ring Pullup x 15 second Amrap
Conditioning
C.: Metcon (Time)
For Time:
30.20.10
Hang Dumbbell Squat Clean 50/35# per hand
**in btw set perform 500m Run, Including after 10s**
FBB
D.: Metcon (No Measure)
90 90 Hip Stretch x 60s per position per leg @ 4s in 4s hold 7s Exhale Nasal Breath