O’Hare CrossFit – CrossFit
Movement Prep
A: Bench Press Mov. Prep. (No Measure)
Two Sets
Single Arm DB Floor Press w/ Glute Bridge x 6-8/arm
Plank on Elbows x 30 seconds
Band Pull Apart x 20 reps
Strength
B: Metcon (Weight)
Four Sets
Close Grip Bench Press @30X1 x 8-12 reps
Rest 45 seconds
Barbell Bent over Row @3030 x 8 reps
Rest 45 seconds
Conditioning
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 16 minutes:
500/400m Row
30 Unweighted Lunge Steps
15 Hang Dumbbell Power Clean
Decompression
Pigeon Stretch x 1-2 minutes per leg @ 4s in 4s hold 7s Exhale Nasal Breath