Tuesday

O’Hare CrossFit – CrossFit

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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 15 minute Clock

0:00 – 6:00

Complete as many rounds and reps in 6 minutes

16 Russian Step ups w/ 1-2s Hold at top of each Rep

15 – 20 seconds Crawl Position Hold

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

6:00 – 15:00

Complete as many rounds and reps as possible in 9 minutes

100 -200m Run

20 Russian Kettlebell Swings

10 Kipping or Jumping CTB Pullup or 5 Bar MU

Decompression

D: Prone Pec Stretch (No Measure)

1-2 minutes per side

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