Day 2: Wednesday, September 9

CPHS Alumnus and animal in the weight room, Scott Wilson, continues to prepare to make the Big Show as a referee/linesman in the NHL.

“no great achievement is possible without persistent work”

Bertrand Russell

PREPARATION:

  • 1 minute Paleo Chair
  • 1 minute Plank
  • 1 minute Pigeon Pose each leg
  • 10 Bird Dogs

SKILLS:

  • Air Squats
  • Paleo Chair
  • Hand-Release Push Ups
  • KB Swings
  • Med Ball Cleans

Met-Con WOD:

with a partner (you REST while your partner works)

5 rounds of:

  • 20 seconds of Air Squats

1 minute REST

5 rounds of:

  • 20 seconds of Hand-Release Push Ups

1 minute REST

5 rounds of:

  • 20 seconds of KB Swings

2 minutes REST

  • Med Ball Clean Demo

Get in a group of 4 and in a circle complete as a team:

  • 60 Med Ball Cleans (5 each at a time; then pass ball)

1 minute REST

  • Tabata Sit Ups
  • “Tabata” refers to any exercise that we do for:
  • 8 rounds of:
  • 20 seconds of WORK followed by 10 seconds of REST
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on September 9, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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