Thursday, November 23 Gym Open @ 6:15am

PREPARATION:

  • Row 500m
  • 1:00 of Banded Glute March

 

  • 10 Loaded Barbell slides up the Wall for shoulder mobility

STRENGTH:

E2MO2M, for 10 minutes (5 sets) of:

Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

Met-Con WOD:

 3 rounds of the following:

In a 8:00 Window with a partner:
  • Row 1000m
    In the remaining time Max Rounds of:
  • 10 Push Ups
  • 15 Sit Ups
  • 20 Air Squats

REST 1:00 between rounds

  • break up the rowing and bodyweight movements as you and your partner see fit
  • *Pick up where you left off. 
    Score = total rounds + reps completed.

About crossfitcphs

PE Teacher at Carleton Place High School
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