Day 71: Wednesday, May 31

Image may contain: 1 person, basketball court, outdoor and nature

PREPARATION:

  • 10 steps of X-Band Walks (Laterally)
  • 10 Cossack Squats with plate
  • 10 steps of X-Band Walks (Fwd/Bwd)
  • 10 Prisoner Squats
  • 10 Single-Leg Glute Bridge (5L/5R)
  • Pigeon Hip Opener (1 minute each side)

STRENGTH:

E2MO2M, Front Squat as follows:

  • 8 reps @ 50%, 55%
  • 5 reps @ 60%, 65%, 70%

Now , take 2 minutes REST between sets

  • 3 reps @ 75%, 80%, 85%
  • 1 rep @ 90%

Met-Con WOD:

This is done partner-style – Partner A does 1st exercise in pairing; then Partner B does; then A does 2nd exercise in pairing; and then B does… until 3 rounds are done by both partners

3 rounds of:

  • 15/12 Calorie Row
  • 15 Wall Ball

REST 2 minutes

 3 rounds of:

  • 15 Burpees
  • 15 KB Swings @ 53/35

REST 2 minutes

3 rounds of:

  • 15 Plate Sit Ups
  • 15 Overhead Squats @ 45/35

 

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on May 31, 2017, in Uncategorized. Bookmark the permalink. Leave a comment.

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