Monday, October 15

Warm Up:

  • 2 laps of halls
  • 20 jumping jacks
  • 10 hand-release push ups
  • pigeon stretch


  • take 12 minutes to establish a bench press max

Met-Con WOD:

WOD: done with a partner; only one person works at a time. This is to be done as quickly as possible without compromising perfect form!

With only 1 person working at a time:

*100 Box Jumps (use an appropriate height)
*90 Deadlifts (135/65)
*80 Situps
*70 Air Squats
*600 Skips (or for Josh 600m on rower:)
*50 KBS (53/35)
*40 Wall Balls
*30 Knees to elbows or Knees Up
*20 Push Ups
*10 Clean & Jerks (115/55)

  • when you are done, you both must run loop of St. Mary’s

About crossfitcphs

PE Teacher at Carleton Place High School
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