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Sunday 09.02.25

Kat
 

CrossFit:


A. 3 Rounds:

1 min Monster Walk (10 steps forward, 10 back)

- 30 sec rest -

1 min Side Plank w a leg Raise (30 e side)

- 30 sec rest -

1 min to complete: 10 S arm Ring Rows

- 30 sec rest -


B. Every 2 minutes x 5 sets:

20 sec Max Row Sprint

*walk in remaining time


directly into


Every 2 minutes x 5 sets:

15 sec Max Echo Sprint

*walk in remaining time


Score is total Calories.


Flow:


A. See Fitness


B. 20 min Bike Erg for Max distance. Nasal breathing only.

*Focus on long, controlled breaths. Don't go out too hard early and fluster yourself.

 

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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