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

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CrossFit
Strength/Skill:
5 laps Prowler Push (add weight each time)
1:00 of Jump Rope (your choice) between each lap

Metcon:
3 rounds for total reps:
1:00 TTB
1:00 Front Rack Lunge Steps (45/35)
1:00 KBS (53/35)
1:00 Ab Mat Sit ups
1:00 Ball Over Shoulder (50/15)
1:00 Rest

Strength & Conditioning
Transition Week
Clean focused empty-bar drills (see white board)
Deadlift 5×5/60
Bench Press 5X5 increase as able
Single arm DB Row 3×8 each, increase as able
GHD Hip / Back Extension 3X8

6:00 EMOM
10 Wall Ball Shots 20/14

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #2 Class #6

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Posted in Arlington Heights WOD.