Wednesday July 3rd, 2019

O’Hare CrossFit – CrossFit

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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

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