Thursday, January 5 Gym Open @ 6:15am to 9:30 am

katie mug.JPG

Special tthanks tto Kattie for tthe sweett mug:)

PREPARATION:

  • Row 500m
  • 10 DB Single Leg Deadlifts
  • 10 Banded Good Mornings
  • Hang from Pull Up bar for 1 minte

STRENGTH:

  •  take 15 minutes to establish a heavy Deadlift for today

then:

  • 8 reps @ 75% of that number^
  • REST 2 minutes
  • 9 reps @ 70% of that number^
  • REST 3 minutes
  • 10 reps @ 60% of that number^

Met-Con WOD:

4 rounds of the following using 40 sec WORK to 20 sec REST:

Rounds 1 and 3:

  • Wall Balls
  • Row for calories
  • Mountain Climbers
  • Sit Ups

Rounds 2 and 4:

  • Slam Balls
  • Airdyne for calories
  • Box Jumps
  • D-Ball Over the Shoulder
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About crossfitcphs

PE Teacher at Carleton Place High School
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