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

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

**Last Week Here – Goal is Improvement. Technique and/or Loading Improvement**


C: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 18 minutes

30/20 Cal Row

3-5 Strict Handstand Pushups or L Press

15 Dumbbell Box Step Over **No Swinging of Dumbbells**

3-5 Strict CTB Pullups


D: Prone Pec Stretch (No Measure)

1-2 minutes per side

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