Day 11: Thursday, February 15


Doc Blaine “down undah”


  • 10 Rubber Band Overhead Extensions (band under feet)
  • 10 Seated DB/KB Dual Presses
  • 10 Windmills 


  • establish a 1 rep Max Strict Shoulder Press
  • establish a 1 rep Push Press

and then:

  • max Burpees in 1:00
  • complete one of the Rowing/Air Assault/Ski Erg pieces not done

Met-Con WOD:

3 rounds of the following:

You have 2 minutes to complete the following:

  • 6 Russian Twist with a KB
  • 9 Goblet Squats
  • 12 Deadlifts @ 95/55
  • in the time remaining perform Air Squats
  • rest while your partner goes

About crossfitcphs

PE Teacher at Carleton Place High School

Posted on February 15, 2018, in Uncategorized. Bookmark the permalink. Leave a comment.

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