O’Hare CrossFit – CrossFit
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**
Strength
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
Conditioning
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″