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O’Hare CrossFit – CrossFit

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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