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)
Five Sets:
Strict Press @30X1 x 5 reps
Rest 45 seconds
Seesaw KB Row x 8/side
Rest 45 seconds
Conditioning
C.: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as reps as possible in 16 minutes
100ft Kettlebell Farmer Carry 55/35# per hand
10 Ring Rows
100ft Double Kettlebell Front Rack Carry 55/35# per hand
5/3 Wall Walks