Fitness:
A. 3 rounds for quality:
30 sec Thoracic Stretch w KB on medball
10-20 sec Box Straight leg Hip flexor lift off (e side)
30 sec Side Split using box
B. 4 rounds for max reps:
40 seconds work / 20 seconds rest
Russian KB Swing (32/24kg)
Calorie Echo Bike
Med Ball Sit Up (20/14lbs)
Calorie Ski
Shuttle Runs (8m)
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. 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