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 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


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**


D: Prone Pec Stretch (No Measure)

1-2 minutes per side

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