O’Hare CrossFit – CrossFit
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
Strength
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
Conditioning
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
Decompression
D: Prone Pec Stretch (No Measure)
1-2 minutes per side