Tuesday, November 24 Gym Open @ 6:15am

  “The two most powerful warriors are patience and time.”

      Leo Tolstoy

 

PREPARATION:

  • CrossOver Symmetry
  • 1000m easy row

STRENGTH:

  • 1 set of 10 reps of Strict Press @ 40% 
  • 1 set of 8 reps @ 50%
  • 1 set of 5 reps @ 80%
  • 1 set of 3 reps @ 85%
  • 1 set of 1 +  reps @ 90%

Then max set of Push Press with ^

Rowing WOD:

SESSION 1:

A) 3min – row as far as possible

**Rest 10 mins**

B) 250m as fast as possible

SESSION 2:

  • Row easy for 15 minutes

FINISHER:

  • Curls
  • Cable Pulldowns

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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