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

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CrossFit
Skill/strength:
50 Pistols
50 GHD sit ups
50 Single Leg RDLs
(Break into sets as needed)

Metcon:
3 rounds for total reps
1:00 KTE
1:00 Front Rack Lunge Steps (45/35)
1:00 HR Push ups
1:00 OHS (45/35)
1:00 “Stone” to Box (50/20)
1:00 Rest

Strength & Conditioning
Deadlift 70% 5×5, 50% 2×12
Press 80% 5×6
Power Shrug 6, 6, 6, 12
KB Swing 6, 6, 6, 12
Ring Row 4 x AMAP
Leg Elevated 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

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Posted in Arlington Heights WOD.