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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