A. 18 min alt OTM: 30 work / 30 rest
Odd: 30 sec Row Cals
Even: 30 sec Double Unders (divide DU by 3 for score)
*Options for DU scale are: best attempts, penguin taps, or singles depending on your goals.
B. 12 min OTM:
M1: 12-15 Bent Knee Slantboard Heel Raises (left)
M2: 12-15 Bent Knee Slantboard Heel Raises (right)
M3: 12-15 Banded Face Pulls
M4: 6 Pass throughs
Performance:
See Fitness
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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