CrossFit:
A. OTM for 10 minutes (5 rounds): For load and quality
M1: 6-8 Plate in Front Cossack Squats
M2: 6-8 Kettlebell Goblet Reverse Lunges
*6-8 reps/side for both movements.
B. Every 2 minutes for 20 minutes (5 rounds):
Min 1-2:
Echo Bike for 90 seconds for max calories
Min 3-4:
Front Plank on Rings for 45 seconds
Tall Kneeling Kettlebell Front Rack Hold for 45 sec (24/16kg)
*Score is total Calories as long as you complete the holds.
Flow:
See CrossFit.
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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