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

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CrossFit
Strength/skill:
EMOM x 10:00
Odd: 10 Pistols
Even: 10 DB Push Press

Metcon:
For time:
Row 1000m
+
5 rounds of
21 Ab Mat Sit ups
7 Push Jerks (135/85)

Strength & Conditioning
Squat 70%x4,4 75%x3, 80%x2, 85%x2
Push Press 70%x4,4 75%x3, 80%x2, 85%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 #2, Class #5

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

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Posted in Arlington Heights WOD.