Tuesday December 10th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A: Barbell Strict Shoulder Press Prep (No Measure)

Two Sets

Bottoms up Press x 8/arm

Scap Pullup @3030 x 5 reps

Arms Only Deadbug x 5 reps


B: Metcon (Weight)

Three Sets

Single Arm DB Press x 8-10/arm

Rest 45 seconds

Single Arm KB Hi Pull x 8-10/arm

Rest 45 seconds


C: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 17 minutes:

20/15 Cal Row

50ft SA Farmer Carry R Arm

20 Push Press Wall Ball

50ft SA Farmer Carry L Arm



Pigeon Stretch x 1-2 minutes per leg @ 4s in 4s hold 7s Exhale Nasal Breath

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