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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)

Five Sets:

Off Set Single Leg Romanian Deadlift x 5-6/leg

Rest 15 seconds

Pushup @3030 x Max Reps **Scale up Ring Pushup Option**

Rest 90 seconds

Conditioning

C.: Metcon (Weight)

Every 4 minutes x 5 sets (20 minutes)

300m Run

36 Double Unders

12 Hang Power Clean 155/105#

**Scale Rounds no more than 2:30**