Monday, March 9 Gym Open @ 5:00pm

Image may contain: one or more people, basketball court and shoes

PREPARATION:

  • Row/Ski/Bike 20/16 Calories
  • 10 steps of X-Band Walks (Laterally)
  • 10 Cossack Squats with plate out front
  • 10 Zercher 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:

With a team of 3, compete the following for time (TIME CAP of 30:00):

  • 75 Power Snatches @ 65/35
  • 75/60 Calorie Row/Ski/Bike
  • 50 Power Snatches @ 75/45
  • 50/40 Calorie Row/Ski/Bike
  • 25 Power Snatches @ 95/55
  • 25/20 Calorie Row/Ski/Bike
  • 15 D-Ball Over the Shoulder
  • 25 Power Clean @ 115/65
  • 25/20 Calorie Row/Ski/Bike
  • 50 Power Clean @ 95/55
  • 50/40 Calorie Row/Ski/Bike
  • 75 Power Clean @ 75/45
  • 75/60 Calorie Row/Ski/Bike

 

About crossfitcphs

PE Teacher at Carleton Place High School
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