10.18.16 | CrossFit, Strength & Conditioning, Boot Camp, Training Essentials and Mobility

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CrossFit
Strength:
EMOM X 10:00
Odd: :20 Hollow Hold + 3 Deadlifts (~50-60%)
Even: :20 Superman Hold + 3 Deadlifts

Metcon:
21-15-9-15-21
KTE
Ball Slams
Double unders (4:1)

Strength & Conditioning
Clean & Jerk 3/65, 3/70, 3/75
Press 5/75, 5/80, 5/85
Bent over Reverse DB Fly 4×10-15
Body Row 5xAMAP (horizontal)
Tabata Flutter Kicks 8x
Box Jumps 4×15, 1:00 rest

Boot Camp
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #2,  Class #5

Mobility
Join Yogi Larry for some much needed recovery and mobility work.

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Posted in Arlington Heights WOD.