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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)

Strict Press @30X1 – 15 minutes to Build to 3 Rep Max Today

**In Btw first 3 Sets Perform Seesaw KB Row x 6-8/side **

Conditioning

C.: Metcon (Time)

For Time:

10 Ring Dip

10 Renegade Row 50/35# per hand

100m Run

9 Ring Dip

9 Renegade Row 50/35# per hand

100m Run

8,8 100m Run, —> 1,1 100m Run

FBB

D.: Metcon (No Measure)

Hollow Hold – Accumulate 60 seconds

Arch up Hold – Accumulate 60 seconds