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Kat

Tuesday 13.09.22

 

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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