Tuesday

O’Hare CrossFit – CrossFit

View Public Whiteboard

Movement Prep

A: Upper Body Prep (No Measure)

Two Sets

Bottoms up Press x 8/arm

Scap Pullup @3030 x 5 reps

Arms Only Deadbug x 5 reps

Strength

B: Three Sets

Strict Handstand Pushup or Pushup @1111 x 2-6 reps

Reest 20 seconds

Strict CTB Pullup @1111 x 2-6 reps

Rest 20 seconds

Double Kettlebell Seesaw Overhead Hold x 15-20 seconds / arm

Rest 20 seconds

Double Kettlebell Seesaw Bent Over Row Hold x 15-20 seconds / arm

Rest 60 seconds

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

In front of a 16 minute Clock

0:00 – 8:00

Complete as many rounds and reps in 8 minutes

50ft Farmer Carry

20-30 second Stomach to Wall Handstand Hold

1 Rope Climb or 4 Rope Rows (2/Lead arm)

8:00 – 16:00

Complete as many rounds and reps as possible in 8 minutes

500m Row

20 Burpees

Decompression

D: Prone Pec Stretch (No Measure)

1-2 minutes per side

Leave a Reply

Close Menu
×

Cart