Tuesday

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

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 (Time)

0:00 – 9:00

For Time **6 minute Time Cap**

21.15.9

Dumbbell Power Clean

Kipping or Jumping Pullup

9:00 – 18:00

For Time

21.15.9

Toes to Bar

**in Btw Each Set, Including Last Perform 5 Devil Press**

Decompression

D. : Prone Pec Stretch (No Measure)

1-2 minutes per side

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