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


B. : Three Sets

Single Arm KB Floor Press x 4 reps +

Single Arm KB Overhead Sit up x 5 reps

Turkish Get up to Standing x 1 rep

Single Arm KB Overhead Walk x 20ft

Turkish Get up to Ground x 1 rep

Rest 30 seconds btw Arms


C. : Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 18 minutes

50 Double Unders

10 Seesaw DB Push Press per arm

50ft DB Front Rack Carry

10 DB Front Rack Reverse Lunge per leg


D. : Metcon (No Measure)

Prone Pec Stretch x 2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath

Leave a Reply

Close Menu