Tuesday December 17th, 2019

O’Hare CrossFit – CrossFit

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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

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