Day 5: Monday, September 13

PREPARATION:

  • we will listen to AC/DC’s Thunderstruck – every time you hear the word, “thunder”, you must do a Burpee

SKILLS:

  • Review Air Squats and Goblet Squats
  • Introduce Front Squats and Back Squats
  • Double Unders
  • Burpees
  • Sit Up Get ups

STRENGTH:

  • in a group of 4, spend 10 minutes working with the bar and practicing Front and Back Squats

Met-Con WOD:

  • 50 Air Squats
  • 50 Double Unders (or 200 skips)
  • 40 KB Swings (20L, 20R)
  • 40 Sit Ups
  • 30 Back Squats 65/45
  • 30 Push Press 65/45
  • 20 Front Squats 65/45
  • 20 Pull Ups
  • 10 Sit Up Get Ups
  • 10 Partner-Jump Burpees 
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on September 13, 2015, in Uncategorized. Bookmark the permalink. 1 Comment.

  1. Man, shouldn’t have just ran 3.6 miles… But really pumped for those back squats!

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