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

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CrossFit
Strength:
3x max hold Superman OR Top of GHD ext
3×10 RDL
3×10 SB Ham Curls

Metcon:
10-8-6-4-2
Front Rack Lunges (135/95)
V-Ups
10-8-6-4-2
Front Rack Lunges (115/85)
Atomic Sit Ups
10-8-6-4-2
Front Rack Lunges (95/65)
Ab Mat Sit Ups

Strength & Conditioning
Clean 5/60, 3/65, 3/70
Back Squat 5/60, 5/65, 5/70
Inverted KB Press 3×10 each arm
Russian Twists 3×20
Pull ups 4×10
50 Double Unders for time

Boot Camp
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

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

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Posted in Arlington Heights WOD.