Friday, April 13 Gym Open @ 6:15am

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PREPARATION:

  • Row 500m
  • 10 reps of Seated Floor Press with barbell
  • 10 Dual DB Rows
  • 50 DUs or 100 Single Unders

STRENGTH:

Bench Press as follows:

  • 6 reps @ 50%
  • 5 reps @ 60%
  • 4 reps @ 70%
  • 4 reps @ 75%
  • 4 reps @ 80%
  • 4 reps @ 85%
  • 10 reps @ 65%

Perform 5 DB Kroc Rows in between each set

Back Squats as follows:

  • 7 reps @ 60%
  • 6 reps @ 60%
  • 5 reps @ 60%
  • 4 reps @ 60%

Superset the following:

  • 10/8/6 reps of DB Pullovers
  • 24/16/12 DB Curls

Met-Con WOD:

4 rounds of “Water Pump”:

  • 5 Pull Ups
  • 10 Push Ups
  • 15/12 Calorie Row

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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