11.26.16 | CrossFit, Strength & Conditioning, Rowing Boot Camp, CrossFit Women, Boot Camp, Mobility & Recovery, and Free Class Challenge

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CrossFit
Skill/Strength:
5×10 (5/leg) Single Leg DB/KB RDL (hold weight in opposite hand)
5×10 (5/leg) Pistols

Metcon:
4 rounds of 3:00 on/1:00 off for total reps
12 OH Plate Lunges (45/25)
12 DB Snatches (45/25)
12 Atomic Sit ups
12 Ball Over Shoulder(50/20)

Strength & Conditioning
Bench Press 3/80, 3/85, 3+/90
GHD Sit ups 3×10
Farmer’s Carry 250 m.
Bent over BB Row 4×10
SB Bridge & Curl 4×10
DB Bent Arm Lateral Raise 4×10
Row 3×250 m. 1:00 RI

CrossFit Women
Coach’s Choice. Come prepared for anything!

Rowing Boot Camp
Join Coach Karen for technique, skill development and plenty of time on (and off!) the Concept2.

Fitness Boot Camp
Get your weekend started on the right foot!

Mobility & Recovery
Get your stretch on with this hour dedicated to channeling your inner Supple Leopard.

Free Class Challenge
Encourage your the people in your life to join us for a free class today at 9 a.m. or Wednesday evening at 6 p.m. RSVP

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Posted in Arlington Heights WOD.