09.30.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, and Boot Camp


CrossFit
Partner Metcon:
Run 800m (together)
50 Thrusters (125/85)
50 Ball over Shoulder
50 GHD Sit ups
50 Back Rack Lunge Steps (125/85)
Run 800m (together)
*partners may do no more than 10 reps in a row before switching

Strength:
4×10 Pistols
4×10 DB/KB RDLs

Strength & Conditioning
Deadlift
4 x 3 @ 70%

Snatch Pulls
3 x 3 @ 90%

Complex instruction-led by coach
Focus: Muscle Snatch & Clean drills

BirdDog
150

Tabata: Hollow Holds

Conditioning:
400 m Run then
21-15-9
KB Swings
Goblet Squats
Plank Step ups

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!

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Posted in Arlington Heights WOD.