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