Monday, April 4 Gym Open @ 5:20pm

It was a total treat to have Scott Wilson and Rachel Rubin Cole visit the gym on Saturday.

  • Granite Games!! I signed our gym up – I will explain the details

PREPARATION:

three rounds of:

  • Run 1 lap
  • 15 Air squats
  • 10 Goblet Squats
  • 25 metres of OHS with bar

STRENGTH:

Every 90 seconds for 12 minutes of:

  • 1 Pause Back Squat + 1 Back Squat
  • begin with 65% of your Max and increase as form and feel dictate

Met-Con WOD:

  • 20 Back Squats @ 135/95
  • 20 Ball Slams or 20 calories on Rower/Ski Erg/Air Dyne
  • 15 Front Squats @ 135/95
  • 15 Toes to Bar

REST 5 minutes

4 rounds of:

  • 3 Power Cleans @ 155/95
  • 2 rounds of “Cindy”
  • 1 Prowler Pull

REST 5 minutes

  • 80 Double Unders (or 160 Singles)
  • 40 KB Swings 53/35
  • 20 Thrusters @ 95/65

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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