Friday, April 21 Gym Open @ 6:20am

https://journal.crossfit.com/article/rttg-17-1-vellner-fikowski-2

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Perfect previous practice produces perfect permanent performance

PREPARATION:

  • Row 300m
  • 1:00 Hang from Pull Up Bar
  • 10 reps of banded Face Pull Y Press

STRENGTH:

Superset the following 5 rounds:

  • 5 reps of Incline Bench Press @ 65%, 70%, 75%, 80%, 85%
  • 5 reps of 1 Arm DB Row

Superset the following 4 rounds:

  • 4 reps of BB Row @ heavier each round
  • 4 reps of DB Bench Press @ heavier each round

Superset the following for 3 rounds:

  • 5 reps of DB Pullovers @ heavier each round
  • 15 reps of DB Rear Laterals @ lightweight:)

Superset the following for 2 rounds:

  • 10 Dips
  • 10 BB Curls

Met-Con WOD:

 6 rounds for time of:

  • 12 Air Squats
  • 12 Push Ups
  • 12 Walking Lunges with 25/15 KBs or DBs
  • 200m Row/Ski/Airdyne or run 1 outer loop + 1 inner loop
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About crossfitcphs

PE Teacher at Carleton Place High School
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