Wednesday April 10th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Deadlift Prep (No Measure)

Two Sets

Quadruped Hip Extension Hold x 15s/ side

Staggered Leg Good Morning w/ Barbell x 5/side

Single Arm Bottoms up Floor Press w/ Glute Bridge x 6-8/arm

SA Farmer Carry hold x 20/side

Strength

B.: Metcon (Weight)

Three Sets:

Clean Grip Romanian Deadlift @22X1 x 6 reps

Rest 15s

Strict Handstand Pushup @3030 x Max reps

Rest 90s

Conditioning

C.: Metcon (AMRAP – Reps)

Three Sets for Max Reps

60 seconds Toes to Bar

60 seconds Dumbbell Ground to Overhead 50/35# per hand

60 second Row for Cals

Rest 60 seconds btw sets

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