Friday, January 24 Gym Open @ 6:05am

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PREPARATION:

  • Row/Ski/Air Assault/ Bike for 20 Calories
  • 10 Push Ups + 10 Sit Ups + 10 Air Squats + 5 “Floor to Feet”

STRENGTH:

Incline Bench Press with bar or DB’s (you decide):

  • 5 sets of 3 reps @ 65%, 70%, 75%, 80% and 85%

Met-Con WOD:

Complete the following for time:

  • 27 Calorie ERG
  • 21 Bench Press @ 95/55 (or 40%)
  • 21 Calorie ERG
  • 15 Bench Press @ 95/55
  • 15 Calorie ERG
  • 9 Bench Press @ 95/55
  • 9 Calorie ERG

3:00 REST

  • 15 Calorie ERG
  • 15 Bench Press @ 115/60 (or 50%
  • 12 Calorie ERG
  • 12 Bench Press @ 115/60
  • 9 Calorie ERG
  • 9 Bench Press @ 115/60

3:00 REST

  • 12 Calorie ERG
  • 12 Bench Press @ 135/65 (or 60%)
  • 9 Calorie ERG
  • 9 Bench Press @ 135/65
  • 6 Calorie ERG
  • 6 Bench Press @ 135/65

About crossfitcphs

PE Teacher at Carleton Place High School
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