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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