Thursday April 11th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Bench Press 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

Strength

B.: Metcon (Weight)

Three Sets:

Bench Press @30X1 x 3 reps

Rest 45 seconds

Supinated Grip Barbell Row x 10 reps

Rest 45 seconds

Conditioning

C.: Metcon (AMRAP – Reps)

Four Sets for Max Reps

45 seconds Max Dumbbell Burpees 50/35# per hand

15 seconds Rest

45 seconds Max Situps

15 Second Rest

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