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O’Hare CrossFit – CrossFit

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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