Friday November 29th, 2019

O’Hare CrossFit – CrossFit

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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

Barbell Strict 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 (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

20/15 Cal Row

5/3 Wall Walk

Rest 4 minutes

Complete as many rounds and reps as possible in 8 minutes of:

20/15 Cal Row

15/10 Pushups

Decompression

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

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