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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:

Close Grip Incline Bench Press @30X1 x 6 reps **Build Heavy 6 Rep at 100% RPE**

Rest 45 seconds

Wide Grip Barbell Bent Over Row x 6-8 reps

Rest 45 seconds

Conditioning

Teams: Metcon (AMRAP – Rounds and Reps)

Teams of 2, break up as you see fit to complete as many rounds and reps as possible in 16 minutes of:

30/20 Cal Row @ 10/8 Damper

30 Russian Kettlebell Swing 70/55#

30/20 Ring Dips

FBB

D.: Metcon (No Measure)

Banded Tricep Pressdown x 100 reps