Friday

O’Hare CrossFit – CrossFit

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Movement Prep

A. : Bench Press Mov. Prep. (No Measure)

Two Sets

Single Arm DB Floor Press w/ Glute Bridge x 6-8/arm

Plank on Elbows x 30 seconds

Band Pull Apart x 20 reps

Strength

B. : Five sets

Close Grip Bench Press @30X1 x 5 reps **Build to Heavy 5 reps @100% RPE**

Rest 30 seconds

Strict Pullup @2020 x Max Reps at Tempo

Rest 75-90 seconds

Conditioning

C. : Metcon (Time)

0:00 – 5:00

Complete as many rounds and reps as possible in 3 minutes

5 Pushup

5 Ring Row

5:00 – 15:00

27.21.15.9

Heavy American Kettlebell Swing

**In btw Each Set, including the last perform 50ft Single Arm Farmer Carry per side***

15:00 – 18:00

Complete as many rounds and reps as possible in 3 minutes

5 Pushup

5 Ring Row

Decompression

D.: Prone Pec Stretch (No Measure)

1-2 minutes per side

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