Crossfit:
A. Week 3 of Machine progressions:
On the 3min for 10 sets:
11/7 Echo Cals
11/7 Row Cals
11/7 Ski Cals
**Should be a faster pace than your avg pace from week 1
*Adjust Calories to be under 2:15min every set
Flow:
32 min OT2M: (4 rounds)
M1: 30/24 Calorie Row
M2: 20 BW Lateral Step Up and Over (24/20")
M3: 24/18 Calorie Echo Bike
M4: 10 Reverse Face Pulls (start very light)
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's 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.
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