Friday, December 30 Gym Open @ 10:00am

Image may contain: one or more people, basketball court and indoor

New shoes make everything better:)

PREPARATION:

2 rounds of:

  • Row 250m
  • 10 DB Floor Press
  • 10 V-Ups

STRENGTH:

Bench Press as follows:

  • 7-6-5-4-3-2-1 reps 
  • increase load as you feel form allows
  • REST 2 minutes between sets

Met-Con WOD:

PART A>

Complete as fast as possible:

  • 500m Row

then,

 18-12-6 of:

  • Back Squats @ 135/95
  • Toes to Bar
  • Push Ups

then,

  • 500m Row

REST 5 minutes

PART B> ‘not for time’

  • 10 HSPUs
  • 10 Sit Up get Ups
  • 10 Over the Shoulder D-Balls
  • 10 Straight-Arm Bar Pull Downs

 

About crossfitcphs

PE Teacher at Carleton Place High School
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