Friday, August 2 Gym Open @ 6:00am

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PREPARATION:

  • Row/Ski 600/500m or Bike 1200/1000m
  • 10 Incline DB Press
  • 8 Incline Flyes
  • 6 DB Floor Press

STRENGTH:

Superset the following:

DB Bench Press/Single-Arm DB Row:

  • 10 reps
  • 8 reps 
  • 6 reps
  • 4 reps
  • 2 reps

Heavier each round

DB Pull-Overs as follows:

  • 3 sets of 8 reps (heavier each round)

Met-Con WOD:

10-1 reps of the following:

  • Double Calorie Row
  • Sit Ups with a Medball
  • D-Ball Over the Shoulder
  • Seated DB Shoulder Press
  • DB Curls

About crossfitcphs

PE Teacher at Carleton Place High School
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