Thursday, May 17 Gym Open @ 6:15am

lotes

PREPARATION:

  • Row 500m
  • 10 reps of Double KB Sit Up to Overhead
  • crouch to Downward Dog to Cobra and reverse

STRENGTH:

 Deadlift as follows:

  • 1 set of 8 reps @ 50%
  • 1 set of 5 reps @ 60%
  • 1 set of 5 reps @ 65%
  • 1 set of 5 reps @ 70%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%

then:

  • 1 set of Max reps @ 80% dropping from the top each rep

REST 2 minutes between sets

Met-Con WOD:

  • Row 500m

then:

2 rounds of:

  • 20 KB Thrusters
  • 18 Single Arm KB Swings
  • 16 Single Arm KB Shoulder to Overhead
  • 14 Steps of KB Lunge

then:

  • Row 500m

 

 

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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