Monday, July 25 Gym Open @ 5:15pm

Jordan learns how to wake surf under the watchful eye of Krista and Ben

PREPARATION:

3 rounds of:

  • run 1 loop
  • 10 Pause Goblet Squats
  • 5 Sit Ups/Push Ups 

STRENGTH:

E2Mo2M perform Front Squats as follows:

  • Set 1 – 5 reps @ 75%
  • Set 2 – 3 reps @ 80%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 5  reps @ 80%
  • Set 5 – 3 reps  @ 85%
  • Set 6 – 2 reps @ 90%

Met-Con WOD:

PART A>

4 rounds of the following for time:

  • 12 KB Swings
  • 10 Burpees

REST 5 minutes

PART B>

2 rounds of the following for time:

  • Run the Canoe Club Loop (400m)
  • 30 Air Squats
  • 20 Pull Ups
  • 15 Clean and Jerks @ 115/75

REST 5 minutes

PART C> not for time

  • Barbell Carry  outside – from front foyer to speed bump between school parking lot and John Street
  • Prowler Push Team Relay
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About crossfitcphs

PE Teacher at Carleton Place High School
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