O’Hare CrossFit – CrossFit
Movement Prep
A: single arm push/pull 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: Metcon (Weight)
Three Sets
Single Arm DB Press x 10-12/arm
Rest 45 seconds
Single Arm KB Hi Pull x 10-12/arm
Rest 45 seconds
Conditioning
C: Metcon (Time)
Every 4 minutes x 5 sets (20 minutes)
12 Single Arm DB Push Press (6L + 6R)
25ft Double Overhead Dumbbell Walk
2 minute Row for Meters
Decompression
Pigeon Stretch x 1-2 minutes per leg @ 4s in 4s hold 7s Exhale Nasal Breath