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

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CrossFit
Skill:
EMOM x 10:00
Odd: 8 Pull-ups
Even: 12 Atomic Sit ups

Metcon:
Compare to 11.5.14
“Jack”
AMRAP 20:00
10 Push Press (115/75)
10 KBS (53/35)
10 Box Jumps (24/20)

Strength & Conditioning
Snatch 3 x 3/65
Overhead Squat 3 x 3/65
Press 3 x 5/75
Deadlift 3 x 3/75
Ball Slams 3 x 10
DB Row 3 x 10

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 | Box Squat 3×5 + 3×8 SB Ball Hamstring Bridge

MetCon | “Heidi” | Five Rounds | For Unbroken KB Swings
1 Lap OH Plate Lunge (15#)
1.5 Laps Bear Crawl
2 Laps Farmers Carry (35# KB)
Max Unbroken KB Swings (35#)
Rest 2′

Training Essentials
Week #2, Class #5

Posted in Arlington Heights WOD.