Thursday, May 18 Gym Open @ 6:15am

matt fraser

I feel bad for those that believe you are born great or mediocre. Mental toughness, just like every other skill, is created not natural. Enter today with a growth-mindset , nonjudgment, and positivity, and see what you are capable of.

Ben Bergeron

PREPARATION:

  • Row 500m
  • 10 reps of Double KB Sit Up to Overhead
  • crouch to Downward Dog to Cobra and reverse

STRENGTH:

 Deadlift as follows:

  • 1 set of 8 reps @ 50%
  • 1 set of 5 reps @ 60%
  • 1 set of 5 reps @ 65%
  • 1 set of 5 reps @ 70%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%

then:

  • 1 set of Max reps @ 80% dropping from the top each rep

REST 2 minutes between sets

Met-Con WOD:

EMOM for 12 minutes, Alternating:

  • Min 1: 12 KB Front Rack Lunges 
  • Min 2: 12 Deficit Push Ups
  • Min 3: 12 DB Box Step-ups 
  • Min 4: 40 second Plank Hold 

REST 2 minutes

  • Row 500m
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About crossfitcphs

PE Teacher at Carleton Place High School
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