07.24.17| CrossFit, Strength & Conditioning, Boot Camp and Training Essentials


CrossFit
Strength/Skill:
Evil Wheels 4×8
GHD Extension 4×8

Metcon:
5* x 2:30 on / :30 off
21 Atomic Sit ups
15 Burpee Box Overs (24/20)
9 Front Squats (135/95)
*each of the 5 rounds begins with a 100m Sprint buy in, then pick up where you left off.

Strength & Conditioning
Band PVC Lat Pull downs 3 x 8
Snatch 3 x 3 @ 65%, 2 x 3 @ 70%
Front Squat 5 x 4 @ 75%
Press 3 x 5 @ 60%
Body Rows (as horizontal as possible) 3 x 8-12

Conditioning:
EMOM x 8
5 Wall Balls + 10 Ab mat Sit ups

Boot Camp
Join us at 4:30 p.m. for Monday Mayhem.

Training Essentials
Week 2, Class 4

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Posted in Arlington Heights WOD.