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Kat

Sunday 03.09.23

*On the weekend there is no access through Gate 8. Please enter from the Showgrounds main entrance which is closest to Claremont Quarter.

Fitness:


A. 3 Rounds:

20 sec Chest to Ring Hold

20 sec Bottom of Ring Support

20 sec Single Leg Bottom of Pistol Assissted Hold


B. "Flow"

20 minutes for quality

3 minute Echo Bike

5 curtsy squats (per side)

5 Single Arm Ring Row

30 BW Glute Bridges

30 lateral banded walks (each way)


or


20 min AMRAP:

3 min Bike Erg Calories

20 Gorilla Rows (22.5/15kg)

20 DB Deadlifts (22.5/15kg)

20 DB Deck Press (22.5/15kg)

*Score is total Bike cals.


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.


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