11.04.16 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Skill/Strength:
3x AMAP Strict HSPU/Eccentric Lowers
3x AMAP Strict Dips
3x AMAP Strict Pull ups

Metcon:
2 rounds for total reps:
2:00 Back Squats (95/65)
2:00 10m Shuttle Run (10m=1 rep)
2:00 CTD Push ups
2:00 Rest

Strength & Conditioning
Press 5/75, 3/85, 1+/95
Body Row 5xAMAP (horizontal)
DB Bent Arm Lateral Raise 5×10-15
SB Bridge & Curl 4×10
Standing Single arm Cable or VP Pull 4×10 each
4 rounds for time:
Run 250 m.
6 Burpee Pullups

Fitness Boot Camp
Coach Jason’s choice

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Posted in Arlington Heights WOD.