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


B. : Five

Push Press x 5 reps **Build to Heavy 3 @100% RPE

Rest 20 seconds

HEAVY Single Arm Dumbbell Row @1111 x 5/arm

Rest 90 seconds


C. : Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes

500/400m Row

1 Round of Cindy

500/400m Row

2 Rounds of Cindy

500/400m Row

3 Rounds of Cindy


Rest 4 minutes

500m Row for Time

**1 Round of Cindy = 5 Kipping or Jumping Pullups + 10 Pushups + 15 Air Squats**


D. : Metcon (No Measure)

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

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