Thursday, August 13 Gym Open @ 6:20am


WE all need to read this brilliant post from my esteemed colleague, Justin Farina. It is so well laid out!


  • Crossover Symmetry action – scapular retraction
  • Face Pulls
  • Bar Push Ups


  • take 20 minutes to establish a 1 rep Bench Press Max

REST 5 minutes

  • 3 sets of 12 Pendlay Rows

Met-Con WOD:

10-1 of the following:

  • Hang Power Snatch 75/45
  • Atomic Sit Up (with a plate)
  • Box Jump 
  • Bulgarian Split Squats with DBells (or Med Ball)

Atomic Sit Up:

Bulgarian Split Squat

About crossfitcphs

PE Teacher at Carleton Place High School
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