Wednesday 25.01.2017


L1) 1) Front Squats, 4x3

2) 6 Rounds

5 Ring Rows

5 Pike Push ups (HSPU Progression)

3) 500m row (for time)

Rx)

& Scaled 1) Build to a 1RM Front Squat

2) Gymnastic Test: Find you max...

A. Strict Pull ups (scaled: kipping or progression)

B. Strict Handstand Push ups (scaled: kipping or progression)

3) 500m Row (for time)

Comp) 1) EMOM x 14

Odd: Pausing Front Squats, (3-3-3-2-2-1-1) build from 50-80%, 2 sec pause at bottom

Even: 30 sec max HSPU

2) 3 Rounds

0-2min 15 Hang Squat Cleans 135/95

2-4min 25 Toes to Bar

4-6min 100 Double Unders


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Location

85 Maple Hills Avenue

Unit A

Charlottetown, PE, C1C 0B6

 

Phone

902-393-0008

 

Email

james@court6crossfit.ca

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