O’Hare CrossFit – CrossFit
Movement Prep
A,: Upper Body Prep (No Measure)
Two Sets
Bottoms up Press x 8/arm
Scap Pullup @3030 x 5 reps
Arms Only Deadbug x 5 reps
Strength
B. : Metcon (No Measure)
Barbell Bent over Row @1111 x 10 reps ***Build to Heavy 10 at 100% RPE**
Rest 30 seconds
Straight Arm Hold x 20-45 seconds
Rest 60-75 seconds
Straight Arm Hold Options
1. Freestanding HS Hold (Partner assist if necessary
2. Stomach or Back to Wall
3. Plank on Hands
Conditioning
C. : Metcon (Time)
Five Rounds for Time:
15 Wall Ball
15 Power Clean
Rx’d – 95/65# 20/10ft 14/9ft
Scaled -75/55# 14/9ft 10/9ft
Decompression
D. : Metcon (No Measure)
Prone Pec Stretch x 2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath