Tuesday 18.09.2018

Fitness

"Under Fire"

For Time:

400m Run

100 Single Unders

15 Hanging Knee Raises

15 Ring Rows

400m Run

100 Single Unders

12 Hanging Knee Raises

12 Ring Rows

400m Run

100 Single Unders

9 Hanging Knee Raises

9 Pull-ups

 

Performance

"Under Fire"

For Time:

400m Run

50 Double Under

15 Toes to Bar

15 Pull-ups

400m Run

50 Double Unders

12 Toes to Bar

12 Pull-ups

400m Run

50 Double Unders

9 Toes to Bar

9 Pull-ups

 

Competition

1) 10:00 Handstand Walk Practice

2) "Under Fire"

3 Rounds

400m Run

50 Double Unders

9 Toes to Bar

6 Chest to Bar Pull-ups

3 Bar Muscle ups

3) 3000m Row

in a straight shot row 3000m but think 6x500m where each interval is split:

300m moderate (2K pace + 20s) + 200m Fast (2K pace)

 

 

 

 

 

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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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