Thursday, March 24 Gym Open @ 6:15am

Les Brown is always on duty:) Even in Barbados

PREPARATION:

 2 rounds of:

  • 250m Row
  • 10 Pistols
  • 10 Russian Twists
  • 10 Single Leg KB Deadlifts

STRENGTH:

Deadlifts as follows: 

  • Warm up set of 10 reps @ 135/95
  • Warm Up set of 6 reps @ 185/135
    *Set 1 – 4 reps @ 75%
    *Set 2 – 3 reps @ 80%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 4 reps @ 80%
    *Set 5 – 3 reps @ 85%
    *Set 6 – 2 reps @ 90%

Met-Con WOD:

10 Minute AMRAP of:

  • 5 Pull Ups
  • 10 Hand-Release Push Ups
  • 15 KB Swings

Then:

  • 30 Sit Ups with 25# plate held overhead

 

 

About crossfitcphs

PE Teacher at Carleton Place High School
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