For anyone registered to do the Open - if you didn't make it to Friday Night Lights please watch the video below. It covers the standards, explanation and workout tips. Before the workout in class we won't have time to cover all of this. We can obviously answer questions but we can't cover everything.
There is also a warmup written down next to the main whiteboard. I would recommend you get in before class. Fitness:
21.1
For time (15 min time cap)
1 wall walk
10 double unders
3 wall walks
30 double unders
6 wall walks
60 double unders
9 wall walks
90 double unders
15 wall walks
150 double unders
21 wall walks
210 double unders
Performance: See Fitness Sweat: Continue under 500/400 Calories are Rowed.
6 Rounds: (6 minutes)
30 second row
30 second rest
6 Rounds: (9 minutes)
45 second row
45 second rest
6 Rounds: (12 minutes)
1 minute row
1 minute row
6 Rounds: (18 minutes)
1:30 row
1:30 rest
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
If you wish to view our Weightlifting and/or Competitors programming contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.