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

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CrossFit
Skill:
4x Row 250m (SPM >30)
1:1 Work:Rest
Metcon:
50-40-30-20-10
Ab Mat Sit ups
KBS (53/35)

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.)
Row 3×500 m. for time (1:00 RI)

Boot Camp
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

Mobility
Join Yogi Larry for some much needed recovery and mobility work.

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Posted in Arlington Heights WOD.