Friday 10.11.2017

Scaled & 

Rx)  "Air Bags V2"

         in Teams of 3

         AMRAP 25:00

         10 Sandbag Reverse Lunges (s/Leg)

         10 Sandbag Power Cleans (5/shoulder)

         20 Lateral Sandbag Hops

         200m Row

         *when athlete 1 begins to row, athlete 2 begins

 

Comp)  1) Strict Gymnastics:  Quality over Quantity

                A) 0:00-5:00, 5 Inchworms

                                       :15 Hanging L-Sit

                B) 5:00-10:00, 5 Strict Toes-to-Bar

                                         10 Superman Rocks

             2) Every 1:30 x 5 sets

                 Front Squats + C2B Pull ups

                 set 1: 4 at 70% + 15% of Pullup Benchmark

                 set 2: 4 at 72% + 17%

                 set 3: 4 at 74% + 19%

                 set 4: 4 at 76% + 21%

                 Set 5: 4 at 78% +23%

             3) "Air Bags"

                  7 Rounds

                  10 Sandbag Reverse Lunges (5/leg)

                  10 Sandbag Power Cleans (5/shoulder)

                  20 Lateral Hops over bag

                  200m Row

                  1:00 Rest

 

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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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