Wednesday October 16th, 2019

O’Hare CrossFit – CrossFit

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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

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