Thursday April 4th, 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:

Bench Press @30X1 x 5 reps

Rest 45 seconds

Supinated Grip Barbell Row x 8 reps

Rest 45 seconds

Conditioning

C.: Metcon (AMRAP – Rounds and Reps)

Teams of TWO, break up as you see fit to complete as many rounds and reps as possible in 15 minutes of:

30/20 Cal Row

30/20 Pushups

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