O’Hare CrossFit – CrossFit
Movement Prep
A.: Metcon (No Measure)
Workout Prep
Two Sets
Goblet Squat @22X1 x 5 reps
Deadbug x 5 Controlled Reps
Scap Pullup @3030 x 6-8 reps
Tricep Band Stretch x 20s/arm
Strength
B.: Metcon (Weight)
Five Sets
Front Squat @30X1 x 3 Reps **Build to Triple 85-90% RPE Today**
Rest 30 seconds
Single Arm Dumbbell Row @2111 x 8 HEAVY Reps
Rest 90 seconds
Conditioning
C.: Metcon (Time)
Teams of two, one person completes row while the other lunges, then switch
For Time
50.40.30.20.10
Lunge Steps alternating Legs
Cals on Row (Female 40.30.20.10.5)
**18 minute Cap**
Decompression
D.: Metcon (No Measure)
90 90 Hip Stretch x 60s per position per leg @ 4s in 4s hold 7s Exhale Nasal Breath