Friday, January 17 Gym Open @ 6:05am

Image may contain: one or more people and indoor

PREPARATION:

  • Row/Ski/Air Assault/ Bike for 20/16 Calories
  • 10 Push Ups
  • 10 Sit Up – Get Ups 

STRENGTH:

4 rounds of the following:

  • 10-8-7-6 reps of Bench Press @ 55%, 60%, 70%, 75%
  • 15 reps Banded Face Pulls
  • 10 reps of DB Plank Row 

REST 2:00 between rounds

12-10-8 reps of:

  • DB Floor Press
  • DB Bent-over Row 
  • DB Push Ups
  • Ring Rows

REST 1:00 between rounds

3 rounds of:

  • Barbell 21’s (7/7/7)
  • 15 reps of Tricep Push-downs (or version)
  • 10 reps of Seated DB Press

REST 1:00 between rounds

3 rounds of:

  • 16-12-8 reps of DB Hammer Curls
  • 10-8-6 reps of Close-grip Bench Press

Met-Con WOD:

5 rounds, not for time:

  • 15/12 Calories on Rower/Ski/Air Assault/Bike
  • 12 KB Swings (heavier than usual)
  • 8 Plate Sit Ups 
  • 1 Clean & Jerk @ 155/105 (20# heavier than your usual workout weight)

 

About crossfitcphs

PE Teacher at Carleton Place High School
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