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


D: Metcon (AMRAP – Rounds and Reps)

Every minute on the minute x 6 minutes

Even – 4-6 Strict Handstand Pushups or L Press

Odd – 4-6 Strict CTB or Pullup

Rest 1 minute

Complete as many rounds and reps as possible in 10 minutes

25/18 Cal Row @10/8 Damper

25ft Single Arm Farmer Carry L arm over plate obstacle

3/2 Wall Climb

25ft Single Arm Farmer Carry R arm over plate obstacle

**For Obstacle – Use to 3 Plates Anyway you Wish **


D: Prone Pec Stretch (No Measure)

1-2 minutes per side

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