O’Hare CrossFit – CrossFit
Movement Prep
A.: Shoulder 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)
Three Sets:
Strict Press @30X1 x 3 reps
Rest 45 seconds
Seesaw KB Row x 6-8/side
Rest 45 seconds
Conditioning
C.: Metcon (AMRAP – Reps)
Three Sets for Max Reps:
60 seconds of Shoulder to Overhead 115/75#
60 seconds of Box Jump w/ step down 24/20″
60 seconds of Rest
FBB
D.: Metcon (No Measure)
Finisher
Barbell Curl x 50 reps
Skull Crusher x 50 reps