08.29.14 | CrossFit, Strength & Power, and PowerBuilding

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CrossFit:
Strength / Skill:
Front Squat, 3-3-3-3-3
Hip/Back Extensions, 3 X 10

MetCon: AMRAP 20:00
1 Lap Bear Crawl
2 Burpees
3 Wall Ball Shots (20/16#)
4 Sit ups
5 Push ups
6 Lunge Steps

Mobility: Back Flexion (Child’s Pose + Variations) & Back Extension (Cobra + Variations)

Strength & Power and Powerbuilding:
Box Jump 3 sets x 3
Jerk 4 sets x 3
Overhead Squat 6, 6, 6+
Bench 6, 6, 6+
Pull up 3 x 5 jump with negative
Prowler Walk 5 sets x 1 lap

 

Posted in Arlington Heights WOD.