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:
Close Grip Incline Bench Press @30X1 x 6 reps **Build Heavy 6 Rep at 80-85% RPE**
Rest 45 seconds
Wide Grip Barbell Bent Over Row x 6-8 reps
Rest 45 seconds
Conditioning
C.: Metcon (Time)
Five Rounds for time
5 Strict Handstand Pushup
15 American Kettlebell Swings 55/35#
-immediately into-
Five Rounds for time
5 Strict Handstand Pushup
10 Toes to Bar
FBB
D.: Metcon (No Measure)
Finisher
Dumbbell Curl x 50 reps
Plank on Elbows – Accumulate 2 minutes