Move back and Friday 11th Open Gym Crossfit:
A. Mobility: 3 rounds for quality, 30 secs per movement.
Frog
Prone Pass through
Feet together squat hold
Saddle
Sumo Squat Hold
B. 20 min AMRAP:
3 min Max Bike Erg Cals
20 Gorilla Rows
20 DB Deadlifts
20 Deck Press
*Score is total Bike Erg Cals
DB: (22.5/15kg)
Compare to 3/9/23
Flow:
20 min for quality:
90 sec Ski
5 DB Jefferson Curl
5 1x DB Sotts Press
90 sec Bike Erg
10 Gorilla Rows
10 DB Deadlifts
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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