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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:

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#