06.21.16 | CrossFit, Strength & Conditioning, Boot Camp, Training Essentials and Mobility

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CrossFit
Skill:
3x max Handstand Hold
3x max Hang from Bar
3x max Top of Dip Hold or L-Sit
3x max Hollow Hold

Metcon:
4 rounds for total KBS
In 4:00:
Run 250m
20 Wall Ball Shots (20/14)
AMAP KBS (53/35)

2:00 rest between rounds

Strength & Conditioning
Start of new cycle!

Squat 65%x5, 70%x4, 75%x3, 80%x2
Push Press 65%x5, 70%x4, 75%x3, 80%x2
Barbell Lunge 6, 6, 6, 12
Goblet Squat 6, 6, 6, 12
Barbell Row 6, 6, 6, 12
Dip 4 x AMAP
DB Press (neutral grip) 6, 6, 6, 12
Pull up 4 x AMAP

Boot Camp
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

Mobility
Join Yogi Larry for some much needed recovery and mobility work.

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Posted in Arlington Heights WOD.