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

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CrossFit
Strength:
5×10 SB Ham Curls
5×10/side Front Rack Step ups

Metcon:
AMRAP 16:00*
20 DB Waiters Lunge Steps (45/25)
12 Burpee Box Overs (24/20)
8 TTB
*400m Run @ start, 6:00, 12:00

Strength & Conditioning
Squat 70%2×2, 80%x2, 85%x5, 75%x5
Push Press 85%5×2, 65%2×12
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.