O’Hare CrossFit – CrossFit
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