Wednesday September 25th, 2019

O’Hare CrossFit – CrossFit

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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)

Five Sets:

Deadlift @30X1 x 5 reps **Build to Heavy 5 Rep @100% RPE in 5 sets**

Rest 30 seconds

Ring Pushup or Pushup @3030 x Max Reps

Rest 90 seconds

Conditioning

C.: Metcon (AMRAP – Reps)

Three Sets

60 seconds Russian Kettlebell Swing 55/35#

60 seconds Double Unders

60 seconds Unweighted Step up

60 seconds Cals on Rower @10/7 Damper

60 seconds Sandbag Bear Hug Hold

Rest 60 seconds btw rounds

FBB

D.: Metcon (No Measure)

Optional Finisher

Tricep Press down – Accumulate 100 reps

Pigeon Stretch x 1-2 minutes per leg @ 4s in 4s hold 7s Exhale Nasal Breath

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