Thursday, October 27 Gym Open @ 6:15am

trevrusty.jpg

PREPARATION:

  • Row for 5 minutes
  • 10 Bird Dogs on Bench
  • 10 Banded Good Mornings
  • 10 Cat/Cow Stretch
  • refer to video below regarding breathing and bracing

STRENGTH:

Deadlift as follows:

  • 5-5-3-3-1-1-1
  • heavier each round based on form and feel
  • REST 2 minutes between sets

Met-Con WOD:

PART A> 

4 rounds of the following:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats
  • 20 Calorie Row

REST 5 minutes

PART B>

  • 2 sets of 15 reps of Steve Reeves Long Handle Pulley Rows

 

  • 2 sets of 15 reps of Seated DBell Curls
  • 2 sets of 15 Hammer Curls
  • 2 sets of weighted dips
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About crossfitcphs

PE Teacher at Carleton Place High School
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