Friday

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

Strength

B: Four Sets

Push Press @30X2 x 5 reps **Build to Heavy 5 @95-100% RPE**

Rest 20 seconds

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

Rest 75-90 seconds

Conditioning

C: Metcon (Time)

0:00 – 5:00

Take 5 minutes to Warm up to Deadlift Weight for Today’s Workout

5:00 – 15:00

For Time **10 minute Cap**

15.12.9.15

Deadlift

Dumbbell Push Press

Decompression

D: Prone Pec Stretch (No Measure)

1-2 minutes per side

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