O’Hare CrossFit – CrossFit

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Movement Prep

A.: Upper Body Prep (No Measure)

Two Sets

Theraband External Rotation x 10/side

Single Arm Overhead Dumbbell Carry x 25ft/arm

Ring Row Hold x 15 seconds

Arms only Deadbug x 5/ reps


B. : Metcon (Weight)

Five Sets

Barbell Bent over Row @1111 x 8 reps ***Build to Heavy 8 at 100% RPE**

Rest 30 seconds

Straight Arm Hold x 20-45 seconds

Rest 60-75 seconds

Straight Arm Hold Options

1. Freestanding HS Hold (Partner assist if necessary

2. Stomach or Back to Wall

3. Plank on Hands


C. : Metcon (Time)

For Time:

30 Dumbbell Manmakers 50/35# per hand

1 Manmaker = Pushup + Row L + Row R + Burpee up + Ground to Overhead


D. : Metcon (No Measure)

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

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