Wednesday June 19th, 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)

Three 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 16 minutes of:

100m Sprint @Hard Effort

25ft Crawl Forward

10 Ring Dip

25ft Crawl Backward

100ft Double Kettlebell or Dumbbell Farmer Carry 70/55# per hand

**Modifications

Dips:

Feet Assisted.

Box

Pushups**

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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