Day 3: Tuesday, February 7

  • Here we are heading into our third day!
  • If you are feeling a little bit sore, that is very normal!!! It will pass
  • Remember to bring water bottles if you would like one.
  • The key to our program  is always to master the mechanics first; practice them consistently to improve them; and then we ramp up the intensity as our form allows


12-8-4 of the following:

  • Goblet Squats
  • Around the World


  • pain ball festival


  • Push Press
  • Rows (Bent-Over, Pendlay)
  • Thrusters
  • OHS
  • Tire Flips

Met-Con WOD: “Skill Intro Chipper”

  • 1 Wall Walk and hold
  • 2 Front Rolls
  • 3 Burpee Pull Ups 
  • 4 Tire Flips
  • 5 Ab Wheel Rollouts
  • 1 lap of the halls
  • 6 Knees to Elbows (or knees up)
  • 7 Pendlay Rows with bar
  • 8 Thrusters with bar
  • 9 KB swings
  • 10 OHS (Overhead Squat) with PVC or light bar
  • 1 lap of the halls
  • 15 Bench Press
  • 20 hard-core pulls on the rower 
  • 25 Med Ball Sit Ups 
  • 30 Bench Hops
  • 35 calories on the Ski Erg
  • 40 seconds on the Airdyne
  • 45 second side Planks for both right and left sides
  • 50 Skip singles

About crossfitcphs

PE Teacher at Carleton Place High School

Posted on February 7, 2017, in Uncategorized. Bookmark the permalink. Leave a comment.

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