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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Location

85 Maple Hills Avenue

Unit A

Charlottetown, PE, C1C 0B6

 

Phone

902-393-0008

 

Email

james@court6crossfit.ca

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