Monday, December 22 Gym Open @ 4:00pm until DicFit crew takes over @ 5:15pm

Scott Laird uses the new Crossover Symmetry System as part of his warm-up while Karsten Farmer Carries 530#

PREPARATION:

  • two laps of halls
  • test out the Crossover Symmetry System

STRENGTH:

  • 3 sets of  5 reps of Bench Press @ 75%, 80% and 85% (plus 5 pounds)
  • 3 sets of 5 Pendlay Rows (heavier each set)

Met-Con WOD:

For time:

  • 5 Ground to Overhead @ 85% of your Max
  • 10 Pull Ups
  • 4 Ground to Overhead
  • 8 Pull Ups
  • 3 Ground to Overhead
  • 6 Pull Ups
  • 2 Ground to Overhead
  • 4 Pull Ups
  • 2 Ground to Overhead
  • 2 Pull Ups
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on December 22, 2014, in Uncategorized. Bookmark the permalink. Leave a comment.

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