Thursday, April 18th, 2019



A1. Dips (Weighted) - 5 Sets x 3-5 Reps
A2. Landmine Press - 5 Sets x 8-10 Reps

B1. Dumbbell Flys - 3 Sets x 10-15 Reps
B2. Kettlebell Skull Crushers - 3 Sets x 15-20 Reps


500m Row (All Out)

For Time

A word from your coach:

Are you looking for a “recovery workout” on your off day? A recovery workout should not push your physical stress any further and help you perform better at the gym. It should get your body moving, flush out some waste product, and work on your endurance and lower heart rate. We need to do some work in the parasympathetic nervous system. A simple and effective method of doing this is following the Maffetone principal. Get on a bike, rower, and go for a run at a pace where you can only inhale and exhale from your nose, try for 30-60 minutes. You can be more precise and use a heart rate monitor and perform at a max of 180-age. You can read more about it here.

Crossfit Bytown