Friday, December 23 Gym Open @ 6:15am

Image result for crossfit merry christmas

PREPARATION:

  • Row 400m
  • 10 Seated DB Floor Press
  • 10 DB Rows

Bench Press as follows:

  • 8-6-5-4-3-2 reps 
  • increase load as you feel form allows
  • REST 2 minutes between sets

then:

  • 2 sets of 15 reps of Pendlay Rows

Met-Con WOD:

PART A>

For time:

  • 12 OHS @ 95/55
  • 6 HSPUs or 12 DB Strict Press
  • 10 OHS @ 95/55
  • 5 HSPUs or 10 DB Strict Press
  • 8 OHS @ 95/55
  • 4 HSPUs or 8 DB Strict Press
  • 6 OHS @ 95/55
  • 3 HSPUs or 6 DB Strict Press
  • 4 OHS @ 95/55
  • 2 HSPUs or 4  DB Strict Press
  • 2 OHS @ 95/55
  • 1 HSPU or 2 DB Strict Press

REST 5 minutes

PART B>

20-15-10 of:

  • GHD Sit Ups
  • Double Unders (or 40 Singles)
  • Thrusters @ 75/45
  • Calorie Row

About crossfitcphs

PE Teacher at Carleton Place High School
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