Thursday, February 23 Gym Open @ 6:20am

https://journal.crossfit.com/article/20-years-after-the-crawl

watch the entire episode – it is only 5 minutes long – it is inspirational on a few levels

PREPARATION:

Three sets of:

  • 10 reps of Alternating Reverse Lunges with DB
    Rest 30 seconds
  • 10 Bent-over Row with DB
    Rest 30 seconds
  • Side Plank, 20 seconds (per side)
    Rest 30 seconds

STRENGTH:

Rack Pulls as follows:

  • take no more than 20 minutes to establish a 1 rep Heavy lift for today
  • set up pins or bumper plates so that bar is just below the knee
  • no more than 8 to 10 sets 

 

Met-Con WOD:

EMOM for 16 minutes:

Minute 1 – 12 OHS @ 75/45 (or whatever is manageable)

Minute 2 – 12/8  Calorie Airdyne

Minute 3 – 10 Chest to Bar Pull Ups

Minute 4 – 15/12 Calorie Row

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About crossfitcphs

PE Teacher at Carleton Place High School
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