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

**Last Week Here, Make it your Best one!**


C: Metcon (AMRAP – Rounds and Reps)

In Front of a 20 minute Clock

Complete as many QUALITY reps as possible in 5 minutes

3-5 Strict Handstand Pushups or L Press

5 Ring Rows

Rest 3 minutes

Complete as many rounds and reps as possible in 12 minutes of:

30/20 Cal Row

20 Plate Overhead Walking Lunge Steps

10 Situps w/ Med Ball Toss

5 Broad Jumps to Landing


D: Prone Pec Stretch (No Measure)

1-2 minutes per side

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