08.19.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, Boot Camp, and Free Class Challenge

Photo by: Jim Inman / Buckshot Images (www.buckshotimages.zenfolio.com)

CrossFit
Skill/strength:
EMOM x 12:00
1: :45 Jump Rope
2: :45 Plank Hold
3: 1 TGU/side

Metcon:
AMRAP 26:00 (w/ a partner)
1 lap O-Course (each)
40 Pull ups (total)
1 lap O-course (each)
40 Atomic Sit ups (total)
1 lap O-course (each)
20 cal Row (total)
1 lap O-course (each)
20 Ground-to-OH (135/95) (total)

Strength & Conditioning
Deadlifts
3 x 3 @ 85%

Snatch Pulls
3 x 3 @ 105%

Snatch Complex instruction-led by coach)
Focus: Take off drills

4 laps Frog Jumps

Tabata: Squat Jumps (weight vest when applicable)

400 m Farmers Carry

Conditioning:
6 x 100m Sprints (1:3 work:rest ratio)

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!

Free Class Challenge
Encourage your the people in your life to join us for a free class today at 9 a.m. or Wednesday evening at 6 p.m. RSVP

Save

Posted in Arlington Heights WOD.