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

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CrossFit
Skill/Strength:
Alternating Tabata Intervals (4:00 total):
Hollow Hold
Superman Hold
-Rest 1:00-
Alternating Tabata Intervals (4:00 total):
Plank Hold
Bridge Hold

Metcon:
AMRAP 4:00
2-4-6-8…
“Stone” to Box
Burpees

AMRAP 4:00
2-4-6-8…
DB Snatch(45/25)
Waiters Lunge Steps

AMRAP 4:00
2-4-6-8…
MB Anchored Sit ups
MB Cleans (20/16)

Rest 2:00 between each
Compare to 4.9.16

Strength & Conditioning
Deadlift 87.5% x 10 total reps
Press 85%5×2, 65%2×12
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.