01.07.15 | CrossFit, Strength & Conditioning, Training Essentials and Fitness Boot Camp

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CrossFit
Skill:
5 sets of Dips (5-8 reps)
5 sets of Pistols (10-12 total reps)

Metcon:
10-1 Front Rack Lunges (45/35)
1-10 Ball Slams
+
10-1 Back Squats (45/35)
1-10 Double Unders (4:1)

Strength & Conditioning
Front Squat 70% 5×5
Clean Progression 70% 3×4
Single Arm DB OHP 3×7
RDL 5×5
Pull Up 3x Strict
Tabata Row for Meters

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #1 Class #3

Posted in Arlington Heights WOD.