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
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**
Conditioning
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
Decompression
D: Prone Pec Stretch (No Measure)
1-2 minutes per side