Fitness: Aerobic Row Progressions: 6/12
Day 1:
3 sets:
Row 4 min @ 5k PR pace -2 sec, rest 30 seconds
Then, rest 5 min, into
3 sets:
Row 4 min @ 5k PR pace -2 sec, rest 30 seconds
If you want to do some additional work on this in your own time: Day 2:
10 sets:
Row 10 sec @ 100% (Z5)
Row 20 sec @ 85% (Z3)
Row 30 sec @ 50% (Z1)
Then, rest 5 min, into
12 sets:
Row 40 sec @ 80% (Z3)
Row 20 sec @ 50% (Z1)
Day 3:
Row 12 min @ 5k PR pace +2 sec
Rest 3 min
Row 12 min @ 5k PR pace +2 sec
Performance:
See Fitness Gymnastics: Week 10: Handstand Walking (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
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