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.
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Physio assessment with Quinn Henoch! Awesome!! Thanks!!
Warmup:
10 Burpees + 10 WallBall + 10 Lunges + 10 Chinups + 10 Pushups + 10 V-Ups + 2 Turkish Getups + 5 Romanian Deadlifts (slow with 16kg/35# Kettlebell).

Bench Press 47kg/105# x 10 reps.
Strict Handstand Pushups x 5 reps x 8 sets.

5 Rounds:
400m Run
10 Chinups
10 Pushups
Time: 16:11 - felt very comfortable throughout. :D
Bench 3RM to 52

5 Rounds:
400m Run
10 Chinups
10 Pushups
Time: 19:45
Squat 96kgx5

Weighted step ups
20kgx20x2

30 minute walk
Squat 65x2x2

Handstand Hold 30sx4

5 Rounds
400m Run
20 Russian Swings Green
10 Hanging Leg Raises

15.08
Bench 3RM to 35

5 Rounds of:
400m Run
10 Ring-rows
10 Box PUs (lowest side)
Time - 16:38
Wednesday:
Warmup: Burpees, squats, lunges, ring rows, Pushups, V-ups, TGU's

5K run
Time: 27:52

20 Cleans + OH practice

Not too bad this morning considering coming back from a 2-week vacation and recovering from a cold :)
Nice work 6 am! :)