O8.01.16 | CrossFit, Strength & Conditioning, Boot Camp, CrossFit Women and Training Essentials

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CrossFit
Strength:
EMOM x 10:00
3 Burpees + 3 Push Press (can be from rack)
Increase weight each round

Metcon:
For time
40-30-20-10
DB Snatch (45/25)
Atomic Sit ups
Double Unders (4:1)

Strength & Conditioning
Squat 65% 3 x 5
Push Press 65% 3 x 5
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 1, Class 1

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Posted in Arlington Heights WOD.