Monday, April 23, Gym Open @ 5:15pm

prowler

It is Prowler Flu Season:)

PREPARATION:

  • Run 1 lap
  • 10 Goblet Squats
  • with an empty barbell:

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

STRENGTH:

Back Squat as follows:

  • 10 reps @ 50%
  • 8 reps @ 60%
  • 6 reps @ 70%
  • 4 reps @ 75%
  • 2 reps @ 80%
  • 8 reps @ 65%

Met-Con WOD:

PART A> With a partner

  • Run the St. Mary’s Loop together
  • 100 Medball Sit Ups (hand ball to each other)
  • 10 Clean and Jerks @ 155/105 (or scale to  75% of Max) (switch every 2 reps)
  • 80 Push ups (one partner works; the other holds a plank)
  • 60 KB Swings (switch every 10 reps)
  • 10 Clean and Jerks @ 155/105 (switch every 2 reps)
  • 40 Box Jump-overs (switch every 5 reps)
  • 20  2-for-1 Wall Balls
  • 10 Clean and Jerks @ 155/105 (switch every 2 reps)
  • Run Canoe Club Loop together

PART B>

  • Prowler Relay in teams
  • Get upside down for a few minutes (Handstands, Handstand Walks, Wall Walks)

 

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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