Monday, April 29 Gym Open @5:00pm

Image may contain: one or more people, people playing sports and outdoor

PREPARATION:

  • Row/Ski/Bike 20 Calories
  • 10 steps of X-Band Walks (Laterally)
  • 10 Cossack Squats with plate out front
  • 10 Jumping Prisoner Squats
  • 10 Single-Leg Glute Bridge (5L/5R)
  •  Pigeon Hip Opener on a box (1 minute each side)

STRENGTH:

E2MO2M, for 10 sets (20:00), complete:

  • 2 reps of Box Squats
  • start @ 50% of your Back Squat Max and build accordingly

Met-Con WOD:

PART A> with a partner

  • 50 Wall Balls
  • 1 rep each, alternating,  of the  “Bear Complex” @ 135/95
  • 40 KB Swings
  • 2 reps each, alternating, of the “Bear Complex” @ 115/85
  • 30 Pull Ups
  • 3 reps each, alternating, of the “Bear Complex” @ 105/75
  • 20 Box Jumps
  • 4 reps each, alternating, of the “Bear Complex” @ 95/65

REST 5:00

PART B> in a group of 3

  • 60 Calorie Row/Ski/Bike, 60 Power Snatch @ 65/35, 60 Thrusters @ 65/35
  • 45 Calorie Row/Ski/Bike, 45 Power Snatches @ 75/45, 45 Thrusters @ 75/45
  • 30 Calorie Row/Ski/Bike, 30 Power Snatches @ 95/55, 30 Thrusters @ 95/55
  • 15 Calorie Row/Ski/Bike, 15 Power Snatches @ 105/65, 15 Thrusters @ 105/65

FINISHER: ‘Midline Mania’

  • 10 reps of Landmine Russian Twists
  • 10 reps of Landmine Kneeling Twists
  • 10 “Handstand Pirouette Against Wall” thingies

About crossfitcphs

PE Teacher at Carleton Place High School
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