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 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