Crossfit:
Week 5 of progressions
5 Rounds
18-12-6 (Female 15-10-5):
Row Cals
Bike Cals
Ski Cals
-- rest 3min between rounds with easy recovery between sets --
(alternate which machine you recover on Ski/Row/Bike)
*40 min cap
Flow:
OT2M x 4 Rounds (40 mins)
M1: 10 Slantboard ATG Split Squats (5 e side)
M2: 25/18 Calorie Echo Bike
M3: 10 Barbell Jefferson Curls
M4: 25/18 Calorie Row
M5: 10 Prone Pass throughs (add load after the first set if you feel you're able to)
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.
Comments