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


B. : Three Sets

Seesaw DB Strict Press @2020 x 8-10/arm

Rest 20 seconds

Plate Overhead Hold x 45-60 seconds

Rest 20 seconds

Seesaw KB Bent over Row @2020 x 8-10/arm

Rest 20 seconds

Arch up Hold x 15 – 30 seconds

Rest 60 seconds


C. : Metcon (No Measure)

Complete as many rounds and reps in 21 minutes

8 Plate Get ups **No Hands is Goal**

16 Ground to Overhead w/ Plate

32/24 Cal Row



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