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

EMOM x 12:00
1 6-10 GHD Back Extensions / Good Mornings
2 6-10 Pistols
3 6-10 “Stone” to Box

Partner “Angie” with a Row
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
3000m Row
Only one person may be working at a time, movements done in order and the reps/row may be divided however the team decides. No bands – partner assists on Pull ups or Body Rows.

Strength & Conditioning
Power Snatch + Snatch Push Press + OHS 3/70, 3/75
Front Squat 4×5/75
Deadlift 4×5/75
Incline Bench Press 4×5/75
3 RFT:
15 KBS 53/35#
9 Pull ups

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 today at 9 a.m. or Wednesday evening at 6 p.m. RSVP


Posted in Arlington Heights WOD.