O’Hare CrossFit – CrossFit
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