Tuesday, December 11

Oh yeah! -Kim, PN


  • run 2 laps of hallways
  • 20 jumping jacks
  • crusher grip KB box squats – 10 reps
  • crusher grip KB reverse lunge – 10 reps


  • EMOM for 6 minutes: 3 reps of Push Press (about 75% of max)

Met-Con WOD:

  • Squat clean thrusters  1-2-3-4-5-4-3-2-1x  (these should be challenging for you)
  • Pull-ups 2-4-6-8-10-8-6-4-2x
  • Push-ups 3-6-9-12-15-12-9-6-3x
  • Sit-ups 4-8-12-16-20-16-12-8-4x


  • This means in the 1st round you do: 1 Squat Clean Thruster, 2 Pull Ups, 3 Push ups and 4 Sit ups
  • In the 2nd round you do: 2 Squat Clean Thrusters, 4 Pull ups, 6 Push ups and 8 Sit ups
  • In the 3rd round you do: 3 Squat Clean Thrusters, 6 Pull ups, 9 Push ups and 12 Sit ups
  • and so forth until you hit the top of the pyramid; then you work your way back down

About crossfitcphs

PE Teacher at Carleton Place High School
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