Thursday April 25th, 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)

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

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