Important Parking information Fitness
A. 4 Rounds, startimng every 5 minutes
8 Slantboard Goblet Squats
8 Slider Leg Curls
4 Ab Wheel Rollouits
B. 10 min AMRAP:
15/12 Cal Bike Erg
15 Wall Balls (9/6kg)
30 Double Unders
Performance:
A. Back Squat: 20 minutes to complete
6 x 70%
6 x 80%
3 x 90%
1+ x 95%
B. 10 min AMRAP:
15/12 Calorie Echo Bike
15 Wall Balls (20/14lbs)
45 Double Unders Sweat: On the 15 minutes:
3 rounds: each for time: 50/35 Calorie Echo Bike 40/28 Calorie Ski 30/21 Calorie Row 20/14 Calorie Echo Bike 10/7 Calorie Ski *12 min cap per round.
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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