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Kat

Friday 18.10.24

Fitness:


27-21-15-9

Calorie Row

Box Jump Over

Wall Balls

*20 min cap


Post: 3 rounds for quality:

15 Bent Knee Slantboard Heel Raises

30 sec Hollow Hold


Performance:


See Fitness


Competitors Class:

No WOD today.


A. 4 sets:

10 wall facing handstand shoulder taps + 5m handstand Walk away from wall

*if successful, add 4 more shoulder taps to each set

- rest 90 sec between sets -


B. 3 rounds for quality

200m easy run

moderate set of Bar Muscle Ups

200m easy run

moderate set of Bar Dips

 

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.


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