Monday, May 11 Gym Open @ 5:20 pm

PREPARATION:

  • Hang from Pull Up bar for 30 seconds
  • Attempt or perform 10 Clapping Push Ups
  • Wall Walk or Handstand Hold

STRENGTH:

  • 1 set of 10 reps of Back Squats @ 50% of your 1 rep Max
  • 1 set of 8 reps @ 65%
  • 5 sets of 5 reps  @ 80% 

Met-Con WOD:

5 rounds of the following for time:

  • 10 Box Jumps
  • 10 Jumping Pull Ups
  • 10 KB Swings
  • 10 Walking Lunges
  • 10 Knees to elbows
  • 10 Push Press @ 45/35
  • 10 Back Extensions
  • 10 Wall Balls
  • 10 Burpees
  • 10 Double Unders

FINISHER:

  • Heavy-ass Farmer’s Carries

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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