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


B: Four Sets

Behind the Neck Strict Press @30X1 x 5 reps **Build to Heavy 5 reps @100% RPE**

Rest 20 seconds

Single Arm Kettlebell Hi Pull x 8-10/arm

Rest 20 seconds

Sandbag Bear Hug Hold x 30-45 seconds

Rest 75-90 seconds


C: Metcon (Time)

Teams of 2, break up as you see fit

For Time

150/120 Cal Row

150 Wall Ball 20/14#

***Note Break up as you see fit May Mean Doing part of Row then Part of Wall Balls


10 Rounds

15/12 Cal Row

15 Wall Balls etc…

Team can break up ANYWAY.

Set a strategy with your Team! **


D: Prone Pec Stretch (No Measure)

1-2 minutes per side

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