04.01.15 | CrossFit, Strength & Conditioning, Boot Camp, CrossFit Women, Mobility & Recovery, and Training Essentials

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CrossFit
“Filthy 50”
For time:
50 Box Jumps (24/20)
50 Jumping Pull ups
50 KB Swings (50/30)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45)
50 Back Extensions
50 Wall Ball Shots(20/16)
50 Burpees
50 Double Unders

Strength & Conditioning
Clean & Jerk 3 x 2/95
Back Squat 5 x 5/75
Bench Press 5/75, 3/85, 1+/95
Body Rows 3 x 12
Pull ups 40 reps in fewest possible sets

Boot Camp
Join Coach Jason at 4:30 p.m. and Coach Jim at 6:30 p.m.

Mobility & Recovery
You know you need it. Invest the time. You’ll be glad you did.

CrossFit Women
Strength | Deadlift 5-5-5-5-5

MetCon | For Time
Row or Run 800m
+
Three Rounds
15 Hands Release Push Up
15 Power Clean (65% 1RM)
15 AbMat Sit Ups
15 Shoulder to Overhead
+ Row or Run 800m

Training Essentials
Week #1, Class #2

Posted in Arlington Heights WOD.