Thursday, November 30 Gym Open @ 6:15am

resilience

PREPARATION:

  • Row 25 calories
  • 10 reps of 1 Arm KB Deadlift (video from Dr. Jacob Harden)
  • 10 Clamshells with rubber band
  • 10 T-Spine Rotations
  • 10 Downward Dog Toe touches

STRENGTH:

Since tomorrow is the start of Deadcember, we need to have a snapshot of where our Deadlift number is at currently, so…

  • take 30 minutes to estbalish a current Deadlift Max

Met-Con WOD:

Complete the following for time:

  • 21 Deadlifts @ 135/95
  • 21 DB Push Press
  • 18 Deadlifts @ 135/95
  • 18 Calorie Row

add weight to the barbell

  • 15 Deadlifts @ 155/105
  • 15 DB Push Press
  • 12 Deadlifts @ 155/105
  • 12 Calorie Row

add weigh to the barbell

  • 9 Deadlifts @ 185/115
  • 9 DB Push press
  • 6 Deadlifts @ 185/115
  • 6 Calorie Row

About crossfitcphs

PE Teacher at Carleton Place High School
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