Thursday, February 20 Gym Open @ 6:05am

Image may contain: one or more people and shorts

PREPARATION:

  • Row/Ski 500m or Bike 1000m
  • 10 Good Mornings with KB on back
  • 10 Toe Touches (Downward Dog Position)
  • 10 Glute Bridges with rubber band around knees

STRENGTH:

Using 100% of your recent Deadlift Max, complete the following: 

  • 1 set of 7 reps @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 70%
  • 1 set of 4 reps @ 75%
  • 1 set of 3 reps @ 80%

then, 5 sets of the following:

  • 2 reps @ 85% and heavier as form allows 

REST 2:00-3:00 between all sets

Met-Con WOD:

Team of two:

  • Buy-in of 1000m Row/Ski or 2000m Bike (in 250m/500m intervals)

then:

Complete 4 rounds of the following as, “I go, you go”:

  • 4 Burpee Box Jump-Overs (SWITCH)
  • 8 KB High Pull and Catch @ heavy (SWITCH)
  • 12 Calories on Erg (SWITCH)

then:

  • D-Ball Carry Across Chest 1 lap of halls – SWITCH as needed

About crossfitcphs

PE Teacher at Carleton Place High School
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