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
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
Conditioning
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