Friday

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 (Weight)

Five Sets

Barbell Strict Press x 5 reps **Build to Heavy 5 @100% RPE

Rest 20 seconds

Weighted Strict Pullup x 2 reps **Build to Heavy Double @100% RPE

Rest 90 seconds

Weighted Pullup Modification

1. Strict Pullup x Max Reps or 20 second Amrap (Spotter or Low rings)

Conditioning

C.: Metcon (Time)

0:00 – 10:00

21.15.9

Dumbbell Push Press

Kipping or Jumping Pullup

10:00 –

9.15.21

American KB Swing x 2 (18/30/42)

Burpees

Decompression

D.: Metcon (No Measure)

Prone Pec Stretch x 2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath

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