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)
In teams of three, with only one person working at a time, completing full rounds, complete as many rounds and reps as possible in 15 minutes of:
100m Run
10 Double Kettlebell Deadlift 70/55#
10/8 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