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Kat

Sunday 16.06.24

On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road. CrossFit:


A. 4 rounds for load: alt OT90

A1. 10 Single leg hip Thrusts

A2. 10 Lat Plank banded lat pulldowns


B. "Flow"

16 min OTM:

M1: 30 sec of Turkish Get Ups

M2: 30 sec of PVC pass throughs in Squat

M3: 30 sec of Turkish Get Ups

M4: 30 sec of Echo Bike

*Keep the same arm for the set on the TGU. Pick a moderate load that you can keep moving.


or


16 min for Reps

30 work / 30 rest

M1: 2 Turkish Get Ups (left)

M2: Max Kettlebell Swings

M3: 2 Turkish Get Ups (right)

M4: Max Bike Erg Calories

KB: (24/16kg)

*Score is Swings + Bike Erg Calories.

 

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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