Monday, August 10 Gym Open @ 5:20pm

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PREPARATION:

  • 15 Goblet Squats
  • 12 Jumping Squats
  • 9 OHS with a bar

STRENGTH:

  • spend 20 minutes establishing a Front Squat Max
  • it is imperative that you ensure that you are at (for some of you) or below parallel
  • the idea here is to determine an actual legitimate Max based on full depth squats 

Met-Con WOD: “Triplet Threat”

This workout can be done in a group of 3 whereby you continue rotate through the cycle

AMRAP for 7 minutes of:

  • 15/10 Calories Rowing
  • 12 Thrusters @ 95/55
  • 9 Pull Ups

REST 5 minutes

AMRAP for 7 minutes of:

  • Shuttle Run wall to wall in gymnasium 
  • 15 KB Swings
  • 12 Wall Balls

REST 5 minutes

AMRAP for 7 minutes  of:

  • 5 Deadlifts @ 225/135
  • 10 Plate Squats (Plate held) straight out in front of your face)
  • 15 Sit Ups
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About crossfitcphs

PE Teacher at Carleton Place High School
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