Thursday May 16th, 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


B.: Metcon (Weight)

Four Sets:

Close Grip Incline Bench Press @30X1 x 6-8 reps

Rest 45 seconds

Wide Grip Barbell Bent Over Row x 6-8 reps

Rest 45 seconds


C.: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes

20/15 Cal Row

20/15 Pushups

-rest 2 minutes –


40s @90%

20s Rest

x 5 sets


D.: Metcon (No Measure)


Dumbbell Hammer Curl x 50 reps

Russian Twist x 100 reps

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