Day 2: Monday, February

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Lots of fun Friday evening as two exceptionally talented CPHS alumni athletes showed up to use the weight room. Jason McCullagh, owner of Mettle Sports Training, put Pat O’Rourke through a thorough warm up and mobility session before we rolled out the Olympic lifts. Jason and Pat were standout Volleyball stars for the Garnet and Gold.

The fun has just begun!!!


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


  • Air Squats
  • Paleo Chair
  • Hand-Release Push Ups
  • KB Swings
  • Bench Press

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

  • Bench Press demo

Get in a group of 4 and complete Bench Press as follows:

  • 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

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

About crossfitcphs

PE Teacher at Carleton Place High School

Posted on February 5, 2017, in Uncategorized. Bookmark the permalink. Leave a comment.

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