Wednesday, December 2 Gym Open @ 6:15am

 

PREPARATION:

3 rounds of:

  • Row 200m
  • 8 Double KB Squats
  • 6 Toes through Rings

STRENGTH:

Take 15 minutes to establish a heavy Complex of:

  • 1 Clean + 1 Thruster + 1 Jerk

Met-Con WOD:

  • 50 Air Squats
  • 20 Sit Ups
  • 40 Slam Balls
  • 20 Sit Ups
  • 30 Double Unders
  • 20 Sit Ups
  • 20 Push Ups
  • 20 Sit Ups
  • 10 Strict Pull Ups
  • 20 Sit Ups

FINISHER:

  • Overhead Earthquake Bar Carry
  • 5 minutes of upside down time (holds, walks)
  • 3 sets of stairs
Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s