O’Hare CrossFit – CrossFit
Movement Prep
A.: Upper Body Prep (No Measure)
Two Sets
Theraband External Rotation x 10/side
Single Arm Overhead Dumbbell Carry x 25ft/arm
Ring Row Hold x 15 seconds
Arms only Deadbug x 5/ reps
PERFORMANCE/FITNESS
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
30/20 Cal Row
20 Situps
30 Dumbbell Crawl Steps
20 Dumbbell Step ups Alternating
Decompression
D.: Metcon (No Measure)
Decompression
Prone Pec Stretch x 2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath