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Kat

Sunday 18.06.23

 

Fitness:


10 min mobility piece while focusing on breath. Maintain a 5 sec Inhale and exhale through the nose while rotating through. Which means each exercise should take 3 cycles. If you do 4 rounds you know you've been breathing too fast.


30 sec Frog Stretch

30 sec pass throughs

30 sec slantboard calf stretch

30 sec squat hold

30 sec saddle


Flow:

30 min at an easy pace:

500/425m Row

20 sec Hang from Bar

20 sec Front Leaning Rest on Rings

500/425m Ski

20 sec wall facing handstand hold

20 sec reverse plank hold


or


30 min AMRAP:

500/425m Row

20 Bent Knee Ring Rows

10 Bar Touching Burpees

100/850m Bike Erg

5 Wall Walks

10 Touching Burpees


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. If you wish to view our Weightlifting and/or 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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.


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