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

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CrossFit
Strength:
OHS 5×3
5 laps Prowler Push
(Alternate)

Metcon:
AMRAP 13:00
10 Single Arm DB Push Press (45/25)
10 Pistols
10 Deadlifts (185/125)

Strength & Conditioning
Snatch 5/65, 3/70, 3/75
Bench Press 5/75, 5/80, 5/85
Cable Flys 3×10
GHD Hip/Back Ext. 3×10
Tire Flips 3×8
Row 1000 m. w/excellent form

Fitness Boot Camp
Coach Becky’s’s choice

Training Essentials
Week #1 Class #3

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Posted in Arlington Heights WOD.