09.01.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp


CrossFit
Strength:
4 laps Bandbell OH Carry
4 laps TB Side Step

Metcon:
4 rounds. 1:00 rest between rounds
In a 3:00 window:
Run 250m
20 Ball Slams
AMAP Push Press (115/75)

Score is total # of Push Press

Strength & Conditioning
Deadlift
5 x 4 @ 75%

Clean pulls
3 x 3 @ 90%

Clean Complex instruction-led by coach
Focus: Transition drills

Superman-T’s
4 x 10

Tabata: Planks (on elbows)

5 x 5 Tall Box Jumps

Conditioning:
12’ EMOM
1: 8 “Stone” to Box
2: 0:45 sec Plank
3: 0:45 KB Suitcase Carry (switch
sides each round)

Fitness Boot Camp
Start your weekend on a high note!

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Posted in Arlington Heights WOD.