Friday December 13th, 2019

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: Metcon (Weight)

Five Sets

Close Grip Bench Press @30X1 x 5 reps ***Build to 5 Rep @100% RPE**

Rest 30 seconds

Supinated Grip Barbell Row @1111 x 6 reps

Rest 90 seconds

Conditioning

C: Metcon (Time)

For Time:

50.40.30.20.10

Kettlebell Swing 55/35#

Sit ups

**Extra Challenge American KB Swings**

Decompression

Prone Pec Stretch x 2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath

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