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

Incline Bench Press @30X1 x 6 reps **Build to Heavy 6 reps @100% RPE**

Rest 30 seconds

Strict Pullup @3030 x Max Reps at Tempo

Rest 75-90 seconds

Conditioning

C: Metcon (Time)

For Time:

21.15.9

Hang Dumbbell Squat Clean

Chest to Bar Kipping or Jumping Pullup

Decompression

D: Prone Pec Stretch (No Measure)

1-2 minutes per side

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