Day 10: Monday, September 15

STRENGTH:

  • we will spend 10 minutes working on Thrusters
  • we will then spend 10 minutes working on Snatches

Met-Con WOD:

This will be done in group style. Two groups of 3 people at each station.

AMRAP of the following for 5 minutes: (in stairwell)

  • 10 Wall Balls
  • 20 Sit Ups
  • 2 flights of the stairs (run to second floor twice)

3 minute break

AMRAP of the following for 5 minutes: (by the rowers)

  • 10 Slam Balls
  • 100m on rower
  • 10 Dips

3 minute break

AMRAP of the following for 5 minutes: (by the pull up rig towards media projector end)

  • 8 Thrusters 55/35
  • 8 Knees to Elbows or Knees Up
  • 16 Bench Hops

3 minute break

AMRAP of the following for 5 minutes: (in hallway)

  • 25 single skips
  • 10 KB Sumo Deadlift High Pulls
  • 15 Hollow Rocks
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on September 15, 2014, in Uncategorized. Bookmark the permalink. Leave a comment.

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