Monday, February 4, 2019

Hello all!

Hope you all enjoyed the Super Bowl.

Throughout the week we’ll be coming at you with updates from our SnowDown ThrowDown!

Huge success for Special Olympics PEI.

CrossFit - 6/12/330/430/530/630

Strength

15min E3MOM (5 Rounds)

  • 2 Front Squats + 50’ Handstand Walk or 25’ Handstand Walk or 1min practice or 40sec Wall Walk/Handstand Hold

Get to heavy front squats in and then practice your handstand walk. Should take about a minute and a half and then have a minute and a half to rest up for the next round.

Conditioning

3min AMRAP - Rest 3 mins - 3 rounds

  • 16 Plate Overhead Stationary Lunges

  • 12 Squat Jumps

  • 8 Shuttle Runs

LiveFit - 9am

Conditioning

6 Rounds (18 minutes)

  • 30secs Row for cals

  • 30secs Mountain Climbers

  • 30secs Squats

  • 30secs Shuttle Runs

  • 60secs Rest

Core

30secs on - 30secs off x 3 Rounds (12 minutes)

  • Knee Tuck Hang from Bar

  • Double DB Overhead Walk

  • Hollow Hold

  • Situps

CrossFit 101

Strength + Skills

12min EMOM

  • 0: 40secs Skipping Practice

  • 1: 40secs Wall Walk or Handstand Hold

  • 2: 5 Overhead Squats

Learn the DB Clean & Jerk

Conditioning

10min AMRAP

  • 5 DB Clean and Jerks (left arm)

  • 5 DB Clean and Jerks (right arm)

  • 5 Burpees over the dumbbell

  • 10 Wall Ball Shots

Get it!

- Team 782