10.28.15 | CrossFit, Strength & Conditioning, Boot Camp, CrossFit Women, Mobility & Recovery, and Training Essentials


Pistol Progression
EMOM x 10
Odd: 10 Pistols
Even: :40 Plank Hold

Partner “Angie” with a Row
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
3000m Row
Only one person may be working at a time, movements done in order and the reps/row may be divided however the team decides. No bands – partner assists on Pull ups.

Strength & Conditioning
Front Squat 90% 5×1
Clean Progression 80% 3x
Clean 80% 3×3
Single Arm DB OHP 3×7
RDL 5×5
Pull Up 3x Strict
Tabata Row for Meters

Boot Camp
Kick off the second part of your week with Coach Web at 4:30 p.m. and Coach Jim at 6:30 p.m.

CrossFit Women
Coach Maggie’s choice

Training Essentials
Week #1, Class #2

Posted in Arlington Heights WOD.