Monday, May 6


 FRONT SQUAT- PAUSE SQUATS – 2 reps on the MINUTE every MINUTE for 7 MINUTES….3 second pause at the bottom of each rep…..hold your form….65% of 1 REP MAX.


Met-con WOD: in any order all outside

  • 20 med ball throw sit ups with partner 3 m away
  • partner carry from front foyer of school to school sign; switch and return
  • 20 rock jumps on front lawn
  • 4 sprints across front lawn; 30 seconds rest between each
  • 20 push ups with a 10# or 25 # plate on upper back
  • Yoke carry from cone to cone (if you can carry overhead, do so)
  • 30 hard pulls on the rower
  • run the St. Mary’s loop (sprint the Hawthorne Street section)
  • 20 Clean and Jerks with 115/65 (or more if you like)
  • 40 DUs or 200 singles
  • push the Prowler Sled 100m (break it up if necessary)
  • 15 tree pull ups
  • 10 keg lifts overhead
  • 10 Atlas stone to shoulder lifts

About crossfitcphs

PE Teacher at Carleton Place High School
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