O’Hare CrossFit – CrossFit
Movement Prep
A: Metcon (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:
Wide Grip DB L Press @3030 x 8-10 reps
Rest 20 seconds
Renegade Row x 6 reps (L + R = 1)
Rest 20 seconds
Stomach to Wall Handstand Hold x 20-30 seconds
Rest 20 seconds
Ring Row Hold x 10-20 seconds
Rest 60 seconds
Conditioning
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 16 minutes of:
15/12 Cal AB
50ft SA Farmer Carry R Arm
15 Dumbbell Hang Power Clean to Overhead
50ft SA Farmer Carry L Arm