O’Hare CrossFit – CrossFit
Movement Prep
A. : Push Press Prep (No Measure)
Behind Neck Front Rack Mobility x 20s
Strict Press x 3 reps
Dip Hold x 3 reps
Push Press x 3 reps
PERFORMANCE/FITNESS
B. : Metcon (Weight)
Push Press x Every 90 seconds x 8 sets (12 minutes)
Sets 1-3 x 4 reps
Sets 4-6 x 3 reps
Sets 7-8 x 2 reps
FBB
C.: Metcon (No Measure)
Three Sets:
Banded Hammer Curl x 12-15 reps
Bench Dip x 10-15 reps
Conditioning
D. : “E.T.” (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 6 minutes
7 Thruster 115/75#
7/5 Cal Row
7 Box Jump 24/20″ w/ Step-down
Rest 3 minutes
Complete as many rounds and reps as possible 6 minutes
7 Heavy Wall Ball 30/20#
7 Toes to Bar
7 Burpees