09.22.16 | CrossFit, Strength & Conditioning, Training Essentials and Fitness Boot Camp

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CrossFit
Strength:
EMOM x 10:00
Odd: 12 SB Hamstring Curls
Even: 20 KB/DB Sumo DL

Metcon:
For time
100 Double Unders (4:1)
75 Plank Step ups (45/25)
500 m Row
25 DB Snatch (45/25)

Strength & Conditioning
Snatch 1-1-1-1-1
Front Squat 4×3/90
Bench Press 4×3/90
DB Row 4×5 each – heavy
GHD Sit ups 3×10

EMOM 6:00
7 Box Jumps 20/16
7 Pull ups

Fitness Boot Camp
Coach Becky’s’s choice

Training Essentials
Week #2 Class #6

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Posted in Arlington Heights WOD.