12.12.14 | CrossFit, Strength & Conditioning and Boot Camp

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Programming Notes. Registration to access EAD | CFAH Performance Fueling Prescription resources is now available. The PFP starts December 15. | The final Training Essentials session of 2014 starts December 15. Encourage your friends to join us! | Free Class Challenge Tuesday at 6:30 p.m. & Saturday & 9 a.m. | Holiday Youth AD Session Registration is now open. Holiday Youth AD runs Tuesday, Wednesday & Friday, December 23 – January 3, 10:30 a.m. – 11:30 a.m. This program is ideal for motivated student athletes ages 8 – 15 eager to learn, practice and perfect new skills, and get stronger, faster and more powerful; train hard under the guidance of a NSCA Strength & Conditioning Coach; stay active over the long holiday break; and have fun.

CrossFit
Strength:
Front OR Overhead squat 5×5

Metcon:
For time:
10 HSPU
30 wall balls (20/16)
40 DB/KB waiters lunges (50/30)
60 ab mat
40 DB/KB waiters lunges
30 wall balls
10 HSPU

Strength & Conditioning
Snatch Balance 5×3/70%
DB Press 8-8-8-8
Back Squat 5×4/70%
Pull ups 4x AMAP

AMRAP 7:00
10 Wreck Bag GTO
10 Spiderman Push ups

Boot Camp
Join Coach Karen for today’s Boot Camp

Posted in Arlington Heights WOD.