Thursday, June 18 Gym Open @ 6:20am

PREPARATION:

  • Row 1km (faster each 250m)
  • 10 Push Ups between each 250m

STRENGTH:

  • 1 set of 10 Bench Press @ 50% of your 1 rep Max
  • 1 set of 10 reps @ 60%
  • 1 set of 8 reps @ 70%
  • 1 set of 6 reps @ 75%
  • 1 set of 15-20 reps @ 50%

REST 2 minutes

  • 3 sets of 8 reps Pendlay Rows

Met-Con WOD:

  • 21 KB Swings
  • 21 Burpees
  • 21 Goblet Squats

REST 1 minute

  • 15 KB Swings
  • 15 Burpees
  • 15 Goblet Squats

REST 1 minute

  • 9 KB Swings
  • 9 Burpees
  • 9 Goblet Squats

FINSIHER:

2 rounds of “Midline of Steel”:

  • 25 Abmat Sit Ups
  • 25 Paused Hip Extensions
  • 25 Flutter Kicks
  • 25 Banded Good Mornings
  • 25 second L-Sit on Paralettes

21

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About crossfitcphs

PE Teacher at Carleton Place High School
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