06.04.16 | CrossFit, Strength & Conditioning, Rowing Boot Camp, CrossFit Women, Boot Camp, Mobility & Recovery, and Free Class Challenge


EMOM x 10:00
Odd :40 Plank Hold
Even :40 Banded Squats

For total reps:
3 rounds
1:00 KB Deadlifts (50/30 each hand)
1:00 10m Shuttle Run
1:00 Row (cal.)
1:00 Rest
3 rounds
1:00 DB Single Arm Push Press (45/25)
1:00 Atomic Sit ups
1:00 Slam Ball Over Shoulder (50)
1:00 Rest

Strength & Conditioning
Snatch 2/60,70,75; 1/80,85,90, Heavy Single
Clean & Jerk 2+1/60,70; 1+1/80,85,90, Heavy Single
Back Squat 2/75,80,85, 2RM
Good Morning 5×3

4 x 250m. Run
1:00 R.I.

CrossFit Women
Coach’s Choice. Come prepared for anything!

Rowing Boot Camp
Join Coach Karen for technique, skill development and plenty of time on (and off!) the Concept2.

Fitness Boot Camp
Get your weekend started on the right foot!

Mobility & Recovery
Get your stretch on with this hour dedicated to channeling your inner Supple Leopard.

Free Class Challenge
Encourage your the people in your life to join us for a free class tonight at 6:30 p.m. or Saturday at 9 a.m. RSVP

Posted in Arlington Heights WOD.