O’Hare CrossFit – CrossFit

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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


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


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


D.: Metcon (No Measure)


Prone Pec Stretch x 2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath

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