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 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