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, Add 5-10# from last Week**

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


D: Metcon (No Measure)

Complete as many reps as possible in 3 minutes of

Ring Rows – Horizontal as Possible

Rest 1 minute

Teams of Two, WRITE your own 12 minute Coach Approved Workout and Have Fun 🙂


D: Prone Pec Stretch (No Measure)

1-2 minutes per side

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