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

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CrossFit
Strength:
5 laps of Bandbell OH Carry
5×10 SB V-ups
(Alternate)

Metcon:
4 rounds for time:
10 Barbell Step ups (95/65) (20/16in)
15 Slam Ball over Shoulder
20 Double Unders (4:1)

Strength & Conditioning
Clean & Jerk 5/70, 3/75, 1/80
Bench Press 5/75, 3/85, 1+/95
Cable Flys 4×10
Strict Pull ups 4×8
Bosu Air Squats 4×8
Good Mornings 3×10 (light to mod.)
Run 3×400 m. for time (1:00 RI)

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.