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

IMG_0728

CrossFit
Strength:
Bottom-to-Bottom Tabata Squats
Rest 1:00
Inverse Tabata Push ups

Metcon:
For total reps

AMRAP 10:00
Buy in: 400m Run
2-4-6-8…
Burpee Box Overs (24/20)
Push Press (95/65)

-rest 4:00-

AMRAP 5:00
Buy in: 250m Run
2-4-6-8…
Pull ups
Plank Step ups (45/25)

-rest 2:00-

AMRAP 2:30
Buy in: 100m Run
2-4-6-8…
Ball Over Shoulder
Switch Lunges

Strength & Conditioning
Deadlift 65%x5, 70%x4, 75%x3, 80%x2
Press 65%x5, 70%x4, 75%x3, 80%x2
Power Shrug 6, 6, 6, 12
KB Swing 6, 6, 6, 12
Ring Row 4 x AMAP
Decline Push up 4 x AMAP
DB Bench Press 6, 6, 6, 12
Pull up 4 x AMAP

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

Save

Posted in Arlington Heights WOD.