Wednesday September 18th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Metcon (No Measure)

Workout Prep

Dumbbell or Plate External Rotation x 10/side

Quadruped Hip Extension Hold x 15s/ side

Staggered Leg Good Morning w/ Hands Behind Head x 5/side

Plank on Hands x 15 seconds **Squeeze Tight here**


B.: Metcon (Weight)

Four Sets:

Barbell or Dumbbell Floor Press @30X1 x 6-8 reps

Rest 45 seconds

Single Leg Romanian Deadlift w/ Kettlebell @30X1 x 6-8/leg

Rest 45 seconds

Standing Side Bend x 10-15/side

Rest 45 seconds


C.: Metcon (AMRAP – Rounds and Reps)

Teams of 2 Alternate Complete Rounds to Complete as many rounds and reps as possible in 16 minutes of :

100m Run

10 Dumbbell Push Press 50/35# per hand

10 Box Jump w/ Step-down 24/20″

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