CrossFit and Personal Training

CrossFit and Personal Training

July 1, 2016

HAPPY CANADA DAY! – open gym today from 2 til 5

a) STRENGTH:

3 sets x 5 reps Back Squat (65, 75, 85%)

b) WOD:

Lumberjack 20

20 Deadlifts (275/155)
Run 400m
20 KB swings (70.53)
Run 400m
20 Overhead Squats (115/85)
Run 400m
20 Burpees
Run 400m
20 C2B
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45/35)
Run 400m

c) ACCESSORY WORK:

4x:

15 back ext
30 sec plank
30 sec R side plank
30 sec L side plank (do the planks back to back with no break)

d) RECOMMENDED MOBILITY:

calves & shins – stretch and roll
quads and adductors – couch stretch, wall splits stretch and roll

shorricks

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