Friday 14.07.2017

Scaled) AMRAP 8:00

              3 Thrusters (75/55) + 3 Hanging Knee Raises

              6 Thrusters (75/55) + 6 Hanging Knee Raises

              9 Thrusters (75/55) + 9 Hanging Knee Raises

              ....continue to add 3 reps until time is called

 

Rx)  "Raise The Bar"

          AMRAP 8:

          Ascending Ladder...

          3 Thrusters (95/65) + 3 Toes to Bar

          6 Thrusters (95/65) + 6 Toes to Bar

          9 Thrusters (95/65) + 9 Toes to Bar

          .....continue to add 3 reps until time is called

 

Comp)  Primer: 3 Rounds

                            5 Single Leg Box Step ups (each side)

                            5 Waiter Squats (each side)

             1) EMOM x 12: (6 rounds)

                 Odd: 2 Front Squats at 70%

                 Even: 4 Back Squats

             2) "Raise The Bar"

             3) 4 sets:  30sec Side Plank (right)

                              30sec Side Plank (left)

                              30sec Front Plank (elbows)

                 rest as needed between sets

 

 

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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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