Fitness:
2 Rounds for Calories.
M1: 20 Admat Sit Ups
M2: Calorie Echo Bike
M3: 10-20 Slant board Squats
M4: Calorie Echo Bike
M5: 1-3 Rope Climbs
M6: Calorie Echo Bike
M7: 40-80 Double Unders
M8: Calorie Echo Bike
M9: 150m Run
M10: Calorie Echo Bike
*Make the quality of the movements on the odd minutes the focus. If you don't finish the movement and you need to eat into the even minutes to finish, that's fine. However you can't start the Bike early.
Open/Performance:
2 Rounds for Calories.
M1: 20 Toes to Bar
M2: Calorie Bike Erg
M3: 10-20 alt Pistols
M4: Calorie Bike Erg
M5: 3 Rope Climbs
M6: Calorie Bike Erg
M7: 40-80 Double Unders
M8: Calorie Bike Erg
M9: 10-20m Handstand Walk
M10: Calorie Bike Erg
*Make the quality of the movements on the odd minutes the focus. If you don't finish the movement and you need to eat into the even minutes to finish, that's fine. However you can't start the Bike early.
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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