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 per Side
Single Arm KB Overhead Sit up x 4 reps
Turkish Get up to Standing x 1 rep
Kettlebell Windmill x 5 reps
Rotational Press x 6 reps
Turkish Get up to Ground x 1 rep
Rest 45-60 seconds btw Sets
Conditioning
C.: Metcon (AMRAP – Rounds and Reps)
In Front of a 20 minute Clock
Every minute on the minute x 6 minutes
Even – 3-5 Strict Handstand Pushups or L Press
Odd – 3-5 Strict CTB or Pullup
Rest 1 minute
Complete as many rounds and reps as possible in 13 minutes of:
50ft Dumbbell Walking Lunge
50ft Crawl (25ft Forward + 25ft Backward)
50ft Dumbbell Front Rack Carry
**Weight Crawl w/ Plate if you can keep Hips Level**
Decompression
D: Prone Pec Stretch (No Measure)
1-2 minutes per side