Day 2: Wednesday, Sept. 5


  • hip openers


  • farmer’s carry
  • hollow rocks/supermans
  • goblet squat
  • TGU

In any order, do the following CHIPPER for time:

  • 2 times push the SledBarrow with 135 # down hallway and back
  • double hop the main hallway stairs to the top (double steps with both feet at same time)
  • single leg hop each step (right up first flight; left for second; etc.)
  •  20 med ball sit ups with partner on a box
  • 5 TGUs with right hand; 5 TGUs with left hand
  • 20  bench press with 50% BW
  • 5 perfect burpees
  • 20 Back Extensions
  • hang from pull up bar as long as you posssibly can
  • 10 ab rollers to the best of your ability
  • 20 push ups
  • 20 dips
  • farmer’s carry down hallway and back at least 30# in each hand
  • 20 Goblet squats
  • 20 hollow rocks
  • 10 superman hollow rocks
  • 200 skip ropes
  • 2 times run outside around the school



About crossfitcphs

PE Teacher at Carleton Place High School

Posted on September 4, 2012, in Uncategorized. Bookmark the permalink. Leave a comment.

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