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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)

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