Thursday, December 29 Gym Open @ 7:30am

stacey-and-allison

It is always a bonus to have Stacey Armstrong show up to share her wealth of knowledge and her passion

PREPARATION:

In Partners, with Med Balls perform:

  • 10 chest throws
  • 10 Overhead Throws
  • 10 x 3 MB squats + throw + 1 burpee (your partner squats while you do the burpee)
  • 10 MB Situp to throw
  • 10 DB One Legged Deadlifts

STRENGTH:

Deadlifts 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:

With a partner, one partner completes first round, then second partner completes, and so forth.

20 minute AMRAP of:

  • 10 Calorie Row
  • 8 Power Cleans @ 115/65
  • 6 Push Jerks @ 115/65
  • 6 Burpees over he bar

REST 5 minutes

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

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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