10.25.17 | CrossFit, Strength & Conditioning, Boot Camp and Free Class Challenge


CrossFit
Skill:
5 rounds of:
1:00 Double Unders
1:00 TTB/KTE/HKR/Kip Swings+Leg Lift
**Focus on quality over quantity

Metcon:
“JT”
21-15-9
HSPU*
Ring Dips
Push ups

*sub for HSPU=Strict press @ light/moderate weight

Strength (post Wod):
Accumulate 3:00 in Hollow Hold in as few sets as possible. Rest as needed between sets

Strength & Conditioning
Back Squat
3 x 5

Press
3 x 5

Deadlift
1 x 5

Accessory and/or skill work

Stretch/Mobility work

Boot Camp
Join us for Mid Week Mayhem at 4:30 p.m.

Free Class Challenge
Encourage your the people in your life to join us for a free class tonight at 6:45 p.m. or Saturday morning at 9 a.m.

 

Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

10.25.17 CrossFit Whiteboard.

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Posted in Arlington Heights WOD.