O’Hare CrossFit – CrossFit
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.: Five Sets
Clean Grip Deadlift @51X1 x 3-5 reps
Rest 10 seconds
Broad Jumps to Landing x 3 Explosive Reps
Rest 75-90 seconds
Conditioning
C: Metcon (Time)
0:00 – 9:00
For Time – **6 Minute Cap**
21.15.9
Cals on Assault Bike (Females – 15.12.9)
Dumbbell Power Clean
9:00 – 15:00 **6 Minute Cap**
For Time
9.15.21
Heavy Wall Ball
Hang Dumbbell Snatch alternating Arms
Decompression
D: 90 90 Hip Stretch (No Measure)
1-2 minutes per leg