Tuesday December 31st, 2019

O’Hare CrossFit – CrossFit

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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

Decompression

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