We’ve been coaching for 30 years combined and opened our gym 9 years ago. We were the 1st CrossFit gym in the Maritimes, 1st in Atlantic Canada, 9th in Canada, and 114th in the world.
this is awesome.
Warmup: squats, lunges, ring rows, plank, V-ups, Burpees, TGU's
15, 20, 25, 30, 35, 40 *PR for lower box height :)
30 Russians (Yellow)
Time: 20:25 After the sets of lunges, my legs felt like rubber when running :P Real quad burner that was!
Nice work 6am! :)
YAY SQUAT 5R DAY!
Seated KB Press (one arm)
Run 20 minutes VERY easy
Brittany MacKenzie Blackmore
Bike 20 mins easy
Paused air squats-PR ;)
Bench 331x3x3 and that's it.
Squat 5RM to 62
30 Russian Swings (Yellow)
Squat 5RM to 50
3 Rounds of:
30 Russian swings (blue)
Time - 20:00
Squat 40x5; 50x5; 55x5; 60x5; 65x5; 69x5
KB Press 8x12; 12x12x3 - Right hand side was easy; left hand side was a mess. I had one decent set on the left @ 12 and the rest were broken >:[
30 Russian KBS Green
PM: Hot Tub/Stretch.
20 minutes of Hip, Thoracic, Shoulder stuff.
3 Rounds: 200m Run + 10 WallBall (20#).
Kettlebell Flyes 8kg/18# per arm x 10 reps x 3 sets.
Ring Dips BW+10kg/22# x 5 reps x 5 sets.
30 Russian Kettlebell Swing, 32kg/70#
Stupid allergies...could not control breathing today either. Boo! Was hoping for under 20 minutes but this will have to do. haha!