Crossfit:
Week 4 of Machine progressions:
30 min OTM:
Min 1: 40 Sec Max Row Cals
Min 2 40 Sec Max Bike Cals
Min 3: 40 Sec Max SKi Cals
*Goal is to hold same paces as two weeks ago with added 10 seconds per minute
Flow:
24 min OTM:
M1: 12/9 Cal Ski
M2: 6 Renagade Row with Push Up
M3: 12/9 Cal Echo
M4: 12 Cossack Squats (6 e leg)
M5: 12/9 Cal Row
M6: 18 Russian KB Swings
then
6 min OTM:
M1: Max Cal Ski
M2: 5 Burpees
M3: Max Cal Row
M4: 5 Burpees
M5: Max Cal Row
M6: 5 Burpees
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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