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O’Hare CrossFit – CrossFit

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Movement Prep

A: Deadlift prep (No Measure)

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: Four sets

Clean Grip Deadlift @51X1 x 3-5 reps

Rest 30 seconds

Broad Jumps to Landing x 3 Explosive Reps

Rest 90 seconds

Conditioning

C.: Metcon (Time)

0:00 – 10:00

Every 90 seconds x 5 sets (7:30)

Hang Power Clean 5.4.3.2.1 **Building Each Set**

5 Burpees over Barbell

10:00

1k Row Time Trial **5 minute Cap***

Decompression

D: 90 90 Hip Stretch (No Measure)

1-2 minutes per leg