Wednesday 05.24.21

O’Hare CrossFit – CrossFit

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PERFORMANCE/FITNESS

Movement Prep

Workout 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: Four Sets 

Front Squat @55X1 x 3 reps **Build to 3 at 85-90% RPE**

Rest 30 seconds

Ring Row @3030 x Max reps

Rest 90 seconds

Conditioning

C: Metcon (Time)

Complete as many rounds and reps as possible in 6 minutes

10 Wall Ball 20/14# **Scale up to 30/20# if can go UB entire Time**

20 Unweighted Lunge Steps

Rest 2 minutes

Complete as many rounds and reps as possible in 6 minutes

8 Dumbbell Thruster 35/25# Scale up to 50/35# if can go UB entire Time**

24 Double Unders

Rest 2 minutes

Complete as many rounds and reps as possible in 6 minutes

10 Wall Ball 20/14# **Scale up to 30/20# if can go UB entire Time**

20 Unweighted Lunge Steps

Finisher

90 90 Hip Stretch (No Measure)

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

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