Fitness: Aerobic Row Progressions: 7/12
Session 1:
3 sets:
Row 4 min @ 5k PR pace -4 sec
Rest 30 sec
Then, rest 5 minutes, into
3 sets:
Row 4 min @ 5k PR pace -4 sec, rest 30 sec between
If you want to do some supplementary work, in your own time complete: Session 2:
10 sets:
Row 10 sec @ 100% (Z5)
Row 20 sec @ 85% (Z3)
Row 30 sec @ 50% (Z1)
Then, rest 5 min, into
14 sets:
Row 40 sec @ 80% (Z3)
Row 20 sec @ 50% (Z1)
Session 3:
Row 15 min @ 5k PR pace +2 sec
Rest 5 min
Row 15 min @ 5k PR pace +2 sec
Performance:
See Fitness Gymnastics: Week 1 of Ring Series: Front Lever, Strict Ring Dips and Ring Swings (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.
Comments