Fitness:
A. 3 sets alt OT90:
A1: 5 Slantboard Split Squats
A2: 5 Shrimp Squats
A3: 30 sec L-Sit or Tuck Hold
B. Sprint or Sustain Progressions - Week 6/7
Sustain (Row based):
5 min Row @ 2k pace
3 minutes rest
3 min row @ 2k pace
2 min rest
2 min row @ 2k pace – 1 seconds
1 min rest
1 min row @ 2k pace – 2 seconds
1 min rest
1 min sprint
Sprint: (Echo Bike)
4 Sets:
30 seconds work
4:30 rest
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. If you wish to view our Weightlifting and/or Competitors programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
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