Crossfit:
A. 3 Rounds:
A1. 15 DB Bent Over lateral raise
A2. 10-12 Monkeyfoot Leg Curls
B. 20 min AMRAP:
9 Sandbag Over Box (30", 45/35kg)
24/18 Cal Echo Bike
12 Sandbag alt Reverse Lunges (45/35kg)
24/18 Cal Ski
Flow:
A. See CrossFit
B. 20 minutes @ easy pace:
10m Banded Monster Walk Forward + 10m Backwards
25/18 Cal Row
5 Jefferson curl with 4-7kg DB only
25/18 cal echo bike
5 sumo stance squats w/ 3 sec hold in bottom of each
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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