Monday, January 23 Gym Open 5:15pm

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Community creates critical change – thanks for the support, crew!

PREPARATION:

  • Run 2 laps

2 rounds of Tabata of the following:

  • KB Swings
  • Air Squats
  • Sit Ups
  • Plank Hold

STRENGTH:

E2MO2M complete the following:

Back Squats as follows:

  • 1 set of 10 reps @ 50% 
  • 1 set of 8 reps @ 60% 
  • 1 set of 6 reps @ 65% 
  • 1 set of 6 reps @ 70% 
  • 1 set of 6 reps @ 75% 

Front Squats as following:

  • 1 set of 5 reps @ 60% 
  • 1 set of 5 reps @ 70% 
  • 1 set of 5 reps @ 75% 

Met-Con WOD:

PART A>

21-15-9 as fast as possible of:

  • Wall Balls
  • Pull Ups
  • Thrusters @ 95/65
  • Box Jumps
  • KB Swings

REST 5 minutes

PART B> Finisher

  • 50 Double Unders or 20 attempts
  • 10 Tire Flips with 5 Sledgehammer Strikes after each flip
  • 10 HSPU or scaled version
  • 10 Pistols
  • 6 TGUs (Turkish Get Ups)

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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