O’Hare CrossFit – CrossFit
Movement Prep
A.: Deadlift Prep V2 (No Measure)
Two Sets
Quadruped Hip Extension Hold w/ Leg Extended x 15s/side
Single Arm Crossbody Romanian Deadlift x 5/side
Single Arm Renegade Row x 5/side
SA Front Rack Hold x 15-20s/side
Strength
B.: Metcon (Weight)
Four Sets:
Single Arm Barbell Suitcase Deadlift x 5/side
Rest 30 seconds
Banded Pull Through x 15 Snappy Reps
Rest 30 seconds
Band Pull Apart x 10-12 reps
Rest 60-90 seconds
Conditioning
C.: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 7 minutes
12 Single Arm Kettlebell Swing L Arm 35/25#
25ft Lateral Crawl L arm Lead
25ft Lateral Crawl R arm Lead
12 Single Arm Kettlebell Swing R Arm 35/25#
Rest 3 minutes
Team of 2 Max Cals on Assault Bike in 7 minutes
FBB
D.: Metcon (No Measure)
Banded Good Morning – Accumulate 50 reps
Banded Hamstring Stretch x 90s/leg
30s Straight leg
30s Across
30s Lateral