O’Hare CrossFit – CrossFit
Movement Prep
A.: Metcon (No Measure)
Deadlift Prep
Two Sets
Quadruped Straight Leg Hip Extension Hold x 15/leg
Clean Grip Romanian Deadlift @30X1 x 6 reps
Scap Pushup @3030 x 6-8 reps
Strength
B.: Metcon (Weight)
Three Sets:
Deadlift @30X1 x 5 reps **Work at 85-90% RPE***
Rest 30 seconds
Ring Pushup or Pushup @3030 x Max Reps
Rest 90 seconds
Conditioning
C.: Metcon (AMRAP – Rounds and Reps)
Five Sets
Complete as many rounds and reps as possible 2 minutes
21/16 Cals on AB
Amrap Sandbag over the shoulder in Remaining Time
Rest 2 minutes
FBB
D.: Metcon (No Measure)
Tricep Press down – Accumulate 100 reps
Pigeon Stretch x 1-2 minutes per leg @ 4s in 4s hold 7s Exhale Nasal Breath