09.15.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp


CrossFit
Strength:
3×12 Evil Wheels
3×12 GHD Extension w/ 3 sec pause

Metcon:
5x 3:00 on/1:00 off for total reps
7 TTB
21 OHS (45/35)
7 Push ups
21 Thrusters (45/35)

Strength & Conditioning
Deadlift
5 x 3 @ 85%

Clean Pulls
3 x 3 @ 105%

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

GHD Complex
3 x AMAP

5 rounds:
:20 Plank Hold (hands)
:20 Mountain Climbers
:20 rest

3 x hollow bar hang (as long as possible)

Conditioning:
5 rounds:
1 Rope Climb
20 Ball Slams

Fitness Boot Camp
Start your weekend on a high note!

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Posted in Arlington Heights WOD.