Friday, April 20 Gym Open @ 6:15am

 

rowdeo

cuz why woudn’t ya?

PREPARATION:

  • Row 1000m
  • 10 Renegade Rows
  • 10 Bench Flyes

STRENGTH:

Bench Press as follows:

  • 5 reps @ 50%, 55% and 60%
  • 3 reps @ 65%, 70% and 75%
  • 1 rep @ 80%, 85% and 90%
  • 10 reps @ 60%

Superset the following:

10-8-6-4-2 reps of :

  • DB Incline Press
  • 1- Arm DB Row

Superset the following:

  • 10-8-6-4-2-reps of DB Pullover
  • 20-16-12 8-4 reps of DB Rear Lateral

Superset the following:

  • 15-10-5 reps of DB Curls
  • 15-10-5 reps of Tricep Cable Press-downs

Met-Con WOD:

Complete the following:

  • 20 “Bear Complex” @ 75/55
  • when you are done, multiply your time in seconds by 10 and Row in metres (so, if it takes you 3:20 to do the 20 reps, you will row 2000m (3 x 60 = 20 = 2000)
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About crossfitcphs

PE Teacher at Carleton Place High School
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