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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

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

Conditioning

C.: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 20 minutes

30/20 Cal Row

20 Dumbbell Crawl Steps (10 Forward + 10 Backward)

15 Situps w/ Med Ball Toss

5 Broad Jumps to Landing

Decompression

D.: Metcon (No Measure)

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