O’Hare CrossFit – CrossFit

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Movement Prep

A: Push Press Prep (No Measure)

Strict Press x 3 reps

Dip Hold x 3 reps

Dip to Stand x 3 reps

Push Press x 3 reps


B: Four Sets

Push Press @30X2 x 4 reps **Build to Heavy 4 @95-100% RPE**

Rest 20 seconds

Single Arm Ring Row @1111 x 4-6/arm

Rest 75-90 seconds


D: Metcon (AMRAP – Reps)

0:00 – 8:00

Eight Sets for Max Reps

20 seconds of Dumbbell Thruster rest 10 seconds

20 seconds of Kipping or Jumping CTB Pullup rest 10 seconds

Rest 2 minutes

10:00 – 14:00

Four Sets for Max Reps of:

20 seconds of Hollow Hold rest 10 seconds

20 seconds of Arch up Hold rest 10 seconds


D: Prone Pec Stretch (No Measure)

1-2 minutes per side

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