Super Proud of Rachel Hendry for doing her very first
Provincial and taking home the bronze.
……Way to go Girl….We are
so fortunate to have you at CFSS. Enjoy your Victory.
Warm up
- 10 seated shoulder openers
- 10 bridge shoulder openers
- 5 inch worm with push up
- 10 cross moutian climbers
- 2x duck walk
- 10 goublet squats
- mobility hips and pecs
Strenght choices do both Strength option and no wod or 1 and wod
- Bench press 5 5 5 5 5
- ME pull up
or
- Back squat
- ME HSPU
WOD
“Columbines” 15 min AMRAP
For time:
5 – 10 – 15 – 20**repeat
Deadlift (185/135)/MW
Wall Ball (20/14)/MW
**perform 25 Double Unders after each round/100 single skips
ACCESSORY
3 Sets:
5 MB Halo jumps in Each Direction
50′ each arm Bottom’s Up Kettlebell Walk
10 Goblet Squats increase weight each set
