Fitness:
A. 3 x 10 Shoulder Taps (for quality, slower the better)
Breathwork: 5 minutes of foot elevated breathing: (5 in, 3 hold, 5 exhale, 3 hold)
B. For time:
40/32 Cal Row
10 Hand Release Push Ups
10 Abmat Sit Ups
40/32 Cal Row
20 Hand Release Push Ups
20 Abmat Sit Ups
40/32 Cal Row
30 Hand Release Push Ups
30 Abmat Sit Ups
40/32 Calorie Row
40 Hand Release Push Ups
40 Abmat Sit Ups
40/32 Calorie Row
*25 min time cap
*If you are doing Quarterfinals, on the set of 30 and 40 Push Ups, change to Ski Cals.
Performance (Open and Quarterfinal focus):
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.
Comments