Thursday 23.07.20

Fitness: Week 9/12

Session 1:

3 sets:

Row 3 min @ 5k PR pace -5 sec, rest 30 sec


Then, rest 5 min, into


3 sets:

Row 6 min @ 5k PR pace, rest 60 seconds

If you want some extra rowing work, feel free to complete the workouts below...

Session 2:

6 sets:

Row 3 min @ HR Z1

Row 2 min @ HR Z3


Session 3:

3 sets of all the following

Row 20 sec @ 100%

rest 1:10

Row 30 sec @ 95%

Rest 1:30

Row 2 min @ 5k pace


Performance:

See Fitness Gymnastics: Week 3 of Ring Series: Ring Muscle Ups (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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