Wednesday November 6th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A: Front Squat Prep (No Measure)

Workout Prep

Two Sets

Goblet Squat @22X1 x 5 reps

Kettlebell Halo x 4-5/side

Deadbug x 5 Controlled Reps

Tricep Band Stretch x 20s/arm

Strength

B: Metcon (No Measure)

Four Sets

Front Squat @55X1 x 3 reps **Build to 3 at 80% RPE**

Rest 30 seconds

Ring Row @3030 x Max reps

Rest 90 seconds

Conditioning

C: Metcon (Time)

For Time:

2000/1600 m Row

50 Wall Ball 20/14#

1500/1200m Row

35 Wall Ball 20/14#

500/400m Row

20 Wall Ball 20/14#

**25 Minute Time Cap**

Decompression

D: Metcon (No Measure)

90 90 Hip Stretch x 60s per position per leg @ 4s in 4s hold 7s Exhale Nasal Breath

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