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)
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