Day 11: Friday, February 19

Growth only comes through struggle, through stress and discomfort, and expanding your boundaries.

Ben Tormey


  • 10 Cossack Squats
  • 10 Good Mornings
  • 5 Inchworms


  • Deadlifts

  • Safety Deadlift Bar
  • DBell Deadlifts


All sets will be done with light weight and concentration on proper form

Weight can be added as long as form stays solid

Alternate between your group

  • 1 set of 12 Deadlifts 
  • 1 set of 9 Deadlifts
  • 1 set of 6 Deadlifts

Met-Con WOD:

“Skills Chipper”:

With a partner, alternate to complete:

  • 30 KB Deadbugs
  • Run a set of stairs
  • 30 Prisoner Squats
  • Run a sprint down main hallway
  • 30 DBell/KBell Snatches 
  • 300m on the Rower
  • 30 Jumping Lunges
  • Run a lap
  • 30 Lat Pulldowns on the cable Station
  • length of the Great Hall running backwards
  • 30 Russian Twists with 10 Pound plate
  • Double leg hops up stairs
  • 30 Rubber band resisted Barbell curls



About crossfitcphs

PE Teacher at Carleton Place High School

Posted on February 19, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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