O’Hare CrossFit – CrossFit
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Movement Prep
A.: Squat Prep (No Measure)
Two Sets
Theraband External Rotation x 10/side
Hollow Hold x 20 seconds
Scap Pullup w/ pause at top & bottom x 5 reps
Behind Neck Front Squat @30X1 x 5 reps
Strength
B.: Metcon (Weight)
Three Sets:
Front Squat @30X1 x 3 reps
Rest 20s
Pulling Movement x 20 second Amrap
Rest 90 seconds btw sets
***Notes
Front Squat – Heaviest 3 Possible Across ALL Sets
Pulling Movement – Choose 1
Rx –
Bar Muscle up
Kipping Chest to Bar Pullup
Kipping Pullup
Scaled – Jumping Chest to Bar Pullup
Metcon
C.: “Rocio, Rocio, Rocio” (AMRAP – Reps)
Every 4 minutes x 6 sets (24 minutes)
9 Power Clean 135/95#
6 Burpees over Barbell
3 Rope Climbs
**Scale up Option**
Power Clean 165/110#
Legless Rope Climb
FBB
D.: Metcon (No Measure)
Dumbbell Floor Skull Crusher x 50 reps