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Kat

Wednesday 23.02.22

Updated: Feb 23, 2022

 

Fitness:


A. 10 Min AMRAP for quality

3 Rolling Pistols (each side)

10 Reverse Nordics

30 Spanish Squat hold


B. B. 'Every 4 minutes x 5 sets:

In a 3 minute working window for max calories:

12 1x DB Box Step Ups (22.5/15kg)

8 Ring Rows

6 Burpee Box Jump Overs (24/20")

Max Calorie Row in the remaining time.

Performance/Open:


A. See Fitness


B. 'Every 4 minutes x 5 sets:

In a 3 minute working window for max calories:

12 SA DB Hanging Box Step Over (22.5/15kg) *6 each arm, long way on the box.

8 Chest to Bar Pull Ups

6 Burpee Box Jump Overs (24/20")

Max Calorie Row in the remaining time.

Sweat: "Easy Rider"

5 Rounds for total Row Cals, Ski Cals and Burpee reps.

M1: 12/9 Cal Bike Erg

M2: Max Row Cal

M3: 15/12 Cal Bike Erg

M4: Max Burpees

M5: 18/15 Cal Bike Erg

M6: Max Cal Ski

M7: Rest

*If you miss the allocated Bike Erg work then rest for the following minute.

 

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 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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