Monday, June 22 Gym Open @ 5:20pm

It was great to have Jay and Lacey run the seminar for this Sunday at CrossFit DSF

PREPARATION:

  • Run 2 laps inside school
  • Side shuffle down main hallway and back
  • Duck Walk and Duck Hops

STRENGTH:

3 rounds of the following:

  • 5 reps of Back Squats @ 70% of your Max
  • REST 15 seconds
  • 4 reps
  • REST 15 seconds
  • 3 reps
  • REST 15 seconds
  • 2 reps
  • REST 15 sreconds
  • 1 rep

REST while your partner goes (you may move weight up for subsequent rounds if your form is solid)

Met-Con WOD:

21-15-9 reps for time:

  • Deadlift 155/95
  • Overhead Squat 95/55

REST 5 minutes

25-15-5 reps for time:

  • Pull Ups
  • Box Jumps (or step ups/downs)
  • Sit Ups

REST 5 minutes

3 rounds of the following for time:

  • run the Canoe Club Loop
  • 25 m Front Rack Lunge 95/65
  • 15 Push Press 95/65
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About crossfitcphs

PE Teacher at Carleton Place High School
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