O’Hare CrossFit – CrossFit
Movement Prep
A: Barbell Strict Shoulder Press 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: Metcon (Weight)
Five Sets
Push Press x 3 reps ***Build to Heavy 3 at 100% RPE**
Rest 30 seconds
Bar Hang x 20- 40 seconds
Rest 90 seconds
Conditioning
C: Metcon (Time)
Five Rounds for time
20 American Kettlebell Swing
20/15 Pushup
Decompression
Prone Pec Stretch x 2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath