Sunday, F(ab)ruary 4 Gym Open from 7:15am until 9:45am



  • Row 500m
  • 10 Strict Press with bar
  • 10 Pendlay Rows with bar
  • 10 Floor Press with bar
  • 10 Rubber Band Push Ups 



Met-Con WOD:

With a partner:

  • Row 1000m (switch every 200m)


4 rounds of: (1st round switch every 5 reps; 2nd round switch every 10 reps; 3rd round switch every 15 reps; last round switch however you wish)

  • 30 Pull Ups
  • 30 Sit Ups
  • 30 DB Push Press
  • 30 Goblet Squats


  • Row 1000m (switch every 200m)


  • Ab work to be assigned

About crossfitcphs

PE Teacher at Carleton Place High School
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