Thursday, April 26 Gym Open @ 6:15am

 

kd

PREPARATION:

  • Row 30/24 Calories
  • 10 reps of DB RDL 
  • 10 Kneeling Medball Catch Up-high and Slam Down things:)
  • 10 reps of Lying Straight-arm Pulldowns

STRENGTH:

Deadlifts as follows:

  • 10 reps @ 40%
  • 9 reps @ 50%
  • 8 reps @ 55%
  • 7 reps @ 60%
  • 6 reps @ 65%
  • 5 reps @ 70%
  • 4 reps @ 75 %
  • 3 reps @ 80%
  • 2 reps @ 85%
  • 1 rep @ 90%

Met-Con WOD:

AMRAP in 25:00 @ Continuous Effort of:
  • 40m Farmers Carry 
  • 16 KB Deadbugs (slow) @Single KB From Carry
  • 4-4-4-4 Single Arm Ring Rows
  • 16 Single Arm KB Swings 
  • 1:00 of Double Under Practice
  • 16 Calorie Row or 8 Calorie Assault or 8 Calorie Ski

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About crossfitcphs

PE Teacher at Carleton Place High School
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