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:
Clean Grip Romanian Deadlift @22X1 x 5 reps
Rest 15s
Strict Handstand Pushup @3030 x Max reps
Rest 90s
Conditioning
C.: Metcon (AMRAP – Rounds and Reps)
In Teams of two, Complete full rounds to complete as many rounds and reps as possible in 14 minutes
7 Box Jump w/ Step down 24/20″
7 Burpees
7 Kettlebell Swings 55/35#