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

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CrossFit
Skill/Strength:
EMOM x 12:00
1st: 20 ATW Planks
2nd: 5-7 Evil Wheels
3rd: 10 TTB/KTE

Metcon:
4 rounds for time:
Run 400m
21 Atomic Sit ups
12 Push Press (115/75)

Strength & Conditioning
Squat 70%5×5, 50% 2×12
Push Press 80% 5×6
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 #1 & 2

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

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Posted in Arlington Heights WOD.