Friday

O’Hare CrossFit - CrossFitView Public WhiteboardMovement PrepA.: Upper Body Prep (No Measure)Two Sets Bottoms up Press x 8/arm Scap Pullup @3030 x 5 reps Arms Only Deadbug x 5 repsStrengthB:…

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Thursday

O’Hare CrossFit - CrossFitView Public WhiteboardMovement PrepA: Single Leg Push Prep (No Measure)Two Sets RNT Reverse Lunge x 5/Leg Scap Pullup @3030 x 6-8 reps Bird Dog x 5/sideStrengthB: Three…

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Wednesday

O’Hare CrossFit - CrossFitView Public WhiteboardMovement PrepA: Deadlift prep (No Measure)Two Sets Quadruped Straight Leg Hip Extension Hold x 15/leg Clean Grip Romanian Deadlift @30X1 x 6 reps Scap Pushup…

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Tuesday

O’Hare CrossFit - CrossFitView Public WhiteboardMovement PrepA: Upper Body Prep (No Measure)Two Sets Bottoms up Press x 8/arm Scap Pullup @3030 x 5 reps Arms Only Deadbug x 5 repsStrengthB.…

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Monday

O’Hare CrossFit - CrossFitView Public WhiteboardMovement PrepA: Squat Prep (No Measure)Two Sets Goblet Squat @55X1 x 3 reps Kettlebell Halo x 4-5/side Deadbug x 5 Controlled RepsStrengthB: Four sets Back…

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Sunday

O’Hare CrossFit - CrossFitView Public WhiteboardA.: Metcon (No Measure)15 Minutes of Work Kettlebell Squat of Choice (Goblet, Double KB, Single KB, Farmer’s Hold) Bent over Row of Choice (Barbell, DB,…

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Saturday

O’Hare CrossFit - CrossFitView Public WhiteboardFBBA: Three SetsDouble KB Single Leg Romanian Deadlift @30X1 x 4-6/Leg Single Arm Farmer Carry x 50ft/arm Plank on Elbows x 30-45 seconds **Weighted if…

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Friday

O’Hare CrossFit - CrossFitView Public WhiteboardMovement PrepA: Bench Press Mov. Prep. (No Measure) Two Sets Single Arm DB Floor Press w/ Glute Bridge x 6-8/arm Plank on Elbows x 30…

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Thursday

O’Hare CrossFit - CrossFitView Public WhiteboardMovement PrepA: Single Leg Push Prep (No Measure)Two Sets RNT Reverse Lunge x 5/Leg Scap Pullup @3030 x 6-8 reps Bird Dog x 5/sideStrengthB: Three…

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