Monday, February 24 Gym Open @ 5:00pm

Image may contain: 1 person, smiling, standing

WE look forward to Erin’s return

PREPARATION:

  • Run, Row, Ski or Bike for 3:00
  • 20 Air Squats + 15 Goblet Squats 
  • 20 Hollow Rocks
  • 10 Single Arm Thrusters with KB (10L/10R)
  • ankle and hip mobility of your choice
  • 5 reps of empty bar Front Squats + 5 reps of empty bar Back Squats

STRENGTH:

E3MO3M, for 9 minutes:

  • 6 reps of Front Squat + 6 reps of Back Squat @ 50%
  • 4 reps of Front Squat + 4 reps of Back Squat @ 60%
  • 2 reps of Front Squat + 2 reps of Back Squat @ 70%

E3MO3M, for 15 minutes (5 rounds):

  • 1 rep of Front Squat + 1 rep of Back Squat @ 75-90%

Met-Con WOD:

PART A> TEAM CHALLENGE

With a team of 3:

  • Row/Ski 10 000m (Yes, 10km, or Bike 20 000m (yes, 20km)

After each turn on the Row/Ski/Bike, complete the following:

  • During 0 – 2 500m (0 – 5 000m) > 5 D-Ball Over the Shoulder
  • During 2 500m – 5 000m (5 000m – 10 000m) > 5 Devil’s Press with DB’s
  • During 5 000m – 7 500m  (10 000 – 15 000m) > 10 Weighted Sit Ups
  • During 7 500m – 10 000 (15 000m – 20 000m) > 10 DB Curls (5L/5R)

Part B> Midline Mania

  • 10 reps of Banded Bird Dogs 
  • 10 Deadbug Sprinter Pullovers
  • 10 Banded Bird Dog Quadruped Row on Bench
  • 10 Offset Bar Bench Press
  • 10 reps of 90 degree Knee Raise Pullovers with Manual Hip Flexion Tension

About crossfitcphs

PE Teacher at Carleton Place High School
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