Wednesday, December 26 Boxing Day, Hmm….


  • Just in case you didn’t understand that CrossFit is about family, community and having fun.
  • This picture includes the next wave of little Dicksters, Jayden!

Gym will be open around 3:15!

Warm Up
Shoulder Mobility
Split Jerk Practice with PVC
3 Light Sets of Strict Press
Strength (15 min cap)
Strict Press
70%x3, 80%x3, 90%x3 or more
Speed Sets (10 min cap) EMOM –every minute on the minute
Split Jerks 10 sets x 3 reps 
Met-Con WOD:

3 Rounds for time:

  • 10 Floor Press 95
  • 8 Split Snatch 95 (alternate legs)
  • 6 Handstand Push Ups or your version
  • 400 Meter Run/Row/Airdyne/or 4 flights of stairs

About crossfitcphs

PE Teacher at Carleton Place High School

Posted on December 26, 2012, in Uncategorized. Bookmark the permalink. Leave a comment.

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