Fitness:
A. Bench Press:
10 minutes to build to a heavy single for the day, then at the 12, 14, and 16 min:
3s x 8-10 x 65-75%
B. 3 Rounds for time:
8 True Ring Rows
20 Abmat Sit Ups
16/12 Calorie Bike Erg
*2 min rest between rounds.
Performance:
A. See Fitness
B. 3 Rounds for time:
4 Rope Climbs
10 Toes to Bar
16/12 Calorie Echo Bike
*2 min rest between rounds.
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 Competitor 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 updated with announcements, news and info - join our private Slack group. The link to join is here.
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