O’Hare CrossFit – CrossFit
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)
Bench Press @30X1 – 15 minutes to Build to 5RM
**In Btw First 3 sets Perform 6 Supinated Grip Barbell Rows**
Conditioning
C.: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups