O7.11.16 | CrossFit, Strength & Conditioning, Boot Camp, CrossFit Women and Training Essentials

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CrossFit
Strength:
Box Squats 5×5
In between sets:
:20 each Single Leg Balance (holding KB in opposite hand)

Metcon.
4 rounds for time:
250m Run
20 KBS (53/35)
15 Bar Hop Burpees
10 Deadlifts (225/155)

Strength & Conditioning
Squat 70%x4,4 75%x3, 80%x2, 85%x2
Push Press 70%x4,4 75%x3, 80%x2, 85%x2
Barbell Lunge 6, 6, 6, 12
Goblet Squat 6, 6, 6, 12
Barbell Row 6, 6, 6, 12
Dip 4 x AMAP
DB Press (neutral grip) 6, 6, 6, 12
Pull up 4 x AMAP

Boot Camp
Join us at 4:30 p.m. for Monday Mayhem.

CrossFit Women
Coach Kate’s choice

Training Essentials
Week 2, Class 4

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Posted in Arlington Heights WOD.