Day 2: Wednesday, September 7

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
  • Bench Press

Met-Con WOD:

PART A>

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

PART B>

Get in a group of 4 people that are of similar strength and complete the following:

  • 1 set of 15 reps with bar
  • 1 set of 10 reps with a little weight
  • 1 set of 6 reps with a little more

PART C>

  • 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

PART D>

  • run the canoe Club Loop
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on September 6, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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