Day 9: Tuesday, February 12 Chipper Action!

MOBILITY:

  • shoulder slides
  • chest openers with barbell
  • Russian Baby Maker

SKILLS:

  • Bench Press
  • Press/Push Press/Push Jerk
  • bicep curls 🙂

Met-Con WOD:  complete in any order

  • bench press 2500 lbs (e.,g., 5 sets of 5 @ 100 lbs)
  • row a total of 1000 m (break it uo if you wish)
  • bicep curl 1000 lbs (e.g., ,  2 sets of 10 with 25 lbs in each hand)
  • 25 pull ups
  • 25 knee ups or KTE
  • push press 1000 lbs (e.g., 45 lb bar for 23 reps)
  • 2 flights of the stairs to the top floor (5 burpees on each landing)
  • 25 push ups
  • sandbag carry 1 lap of halls
  • 20 goblet KB press from knee (10 L; 10 R)
  • 20 seated box jumps
  • overhead barbell carry (115/65)
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on February 8, 2013, in Uncategorized. Bookmark the permalink. Leave a comment.

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