Friday, June 23 Gym Open @ 6:15am

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PREPARATION:

  • Row 400/320m
  • 20 reps of Rubber Band Shoulder Pull-aparts (attached to rig)
  • 1 set of 10 reps of Incline Barbell Press @ 50%
  • 1 set of 8 reps of Barbell Press with @ 55%
  • 1 set of 6 reps of Decline Press @ 60%

STRENGTH:

Bench Press as follows:

  • take 20 minutes to establish a current 1 rep Max for today

Met-Con WOD:

For time:

  • Row 500/400m
  • 40 Air Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups

REST as long as it took to complete, and then:

  • Row 400/320m
  • 32 Air Squats
  • 24 Sit Ups
  • 16 Push Ups
  • 8 Pull Ups
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About crossfitcphs

PE Teacher at Carleton Place High School
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