Tuesday December 3rd, 2019

O’Hare CrossFit – CrossFit

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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

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