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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