Wednesday 01.02.2017

L1)  1) EMOM x 14:

          Odd: :45sec of rowing

          Even:  :30sec of Push ups

       2) Back Squat 5x5

 

Scaled)  1) EMOM x 14:

                   Odd: 15/12 Calorie Row

                   Even: 30sec for Max HR Pushups

              2) EMOM x 12:

                  Odd: 3 Front Squats

                  Even: 6 Back Squats

 

Rx)       1) EMOM x 14:

                  Odd: 15/12 Calorie Row

                  Even: 30sec for Max Kipping HSPU

             2) EMOM x 12

                 Odd: 3 Front Squat at 70%

                 Even: 6 Back Squat (same weight)

           

Comp) Rx'd 1 & 2 plus

             3) 3 Rounds (on the 2:00, Cap each movement at 1:30)

                 0-2:00:  30 Kettlebell Swings 53/35

                 2-4:00:  30 Wall Balls 20/14

                 4-6:00:  Max Ring Muscle ups  

(if you do not have MU's complete 7 Strict Banded Ring Muscle ups)

 

 

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Contact 

Location

85 Maple Hills Avenue

Unit A

Charlottetown, PE, C1C 0B6

 

Phone

902-393-0008

 

Email

james@court6crossfit.ca

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