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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Saturday, July 12, 2014

The Kids Summer camp crew with Coach Quinn!
The Kids June Summer camp crew with Coach Quinn!

Health:
A. 4 sets:
Single leg Squat or Pistol; 6-8 reps per side
Hip Bridges or Hip Thrust; 6-8 reps per side
B. 4-5 sets for quality:
5 reps Back squat
5 reps Pullup
7 reps Air Squat
7 reps Ring Row
C. 5 minutes with a foam roller

Fitness:
A. 4 sets:
Single leg Squat or Pistol; 8-10 reps per side
Hip Bridges or Hip Thrust; 8-10 reps per side
B. 21-15-9 reps:
Back squats (135/95)
Pullups
Air Squats
Ring Rows
C. 5 minutes with a foam roller

Performance:
Single (Power OR WOD)
A. 4 sets:
Single leg Squat or Pistol; 8-10 reps per side
Hip Bridges or Hip Thrust; 8-10 reps per side
B. 21-15-9 reps:
Back squats
Pullups
Air Squats
Ring Rows
C. 5 minutes with a foam roller

Power:
A. Deadlift Build to EDM
B. 1-arm Deadlift 5×2/arm
C. Chin Ups 6×6
D. Banded KB Swings 5×12

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