Friday, April 29 Gym Open @ 6:15am

PREPARATION:

3 rounds of:

  • Row 15 Calories
  • 20 Shoulder Taps
  • 30 second Nose and Toes to Wall Hold

STRENGTH:

Bench Press as follows: 

  • Set 1 –  5 reps @ 60%
  • Set 2 – 3 reps @ 70%
  • Set 3 – 1 rep @ 80%
  • Set 4 – 3 reps @ 75%
  • Set 5 – 3 reps @ 80%
  • Set 6 – 2 reps @ 85%
  • Set 7  – 7 reps @ 70%
  • Set 8 – 7 reps @ 70%

REST 2 minutes between sets

Met-Con WOD:

For time:

  • 2,000m Row
  • 20 Dual Kettlebell Ground to Overhead
  • 20 Chest-to-Bar Pull-Ups
  • 20 Overhead Squats @ 95/65
  • 20 Wall Balls 
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About crossfitcphs

PE Teacher at Carleton Place High School
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