12.02.16 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Skill:
EMOM x 10:00
odd: :20 Hollow Hold + :20 Superman Hold
even: HSPU (pick a manageable set)

Metcon
For total reps
5 rounds of:
:30s Burpees
:30s Rest
;30s Pull Ups
:30s Rest
immediately into
5 rounds of:
:30s Double Unders
:30s Rest
:30s TTB
:30s Rest

Strength & Conditioning
Snatch 5/70, 3/75, 3/80
Back Squat 5/75, 3/85, 1/95
Bent over Reverse DB Fly 4×10-15
Russian Twists 3×25
Body Row 5xAMAP (horizontal)
Spiderman Push ups 5×10
50 Wall Ball Shots for time (6# MB)

Fitness Boot Camp
Coach Jason’s choice

Save

Posted in Arlington Heights WOD.