O’Hare CrossFit – CrossFit
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
Strength
B: Four Sets
Behind the Neck Strict Press @30X1 x 4 reps **Build to Heavy 4 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
Conditioning
C: Metcon (No Measure)
Teams of Two, WRITE your own 15 minute Coach Approved Workout and Have Fun 🙂
Decompression
D: Prone Pec Stretch (No Measure)
1-2 minutes per side