Wednesday April 17th, 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)

Clean Grip Romanian Deadlift @22X1 – 15 minutes to Build to 5RM

**In Btw First 3 sets Perform Strict Handstand Pushup @3030 x Max reps **

Conditioning

C.: Metcon (AMRAP – Reps)

Against an 11 minute Clock, Complete as many Strict Handstand Pushups as possible

2k Row

Max Strict Handstand Pushups in Remaining time

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