Wednesday

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 5 reps

Rest 10 seconds

Broad Jumps to Landing x 3 Explosive Reps

Rest 75-90 seconds

Conditioning

C: Metcon (AMRAP – Reps)

Five Sets

Complete as many rounds and reps as possible 2 minutes

21/16 Cals on AB

Amrap Sandbag over the shoulder in Remaining Time

Rest 2 minutes

Decompression

D: 90 90 Hip Stretch (No Measure)

1-2 minutes per leg

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