O’Hare CrossFit – CrossFit
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**