CrossFit:
A. 3 alt Sets:
A1. 10-12 3-point DB Row
A2. 30 sec Weighted Plank
B. 15 min AMREP:
2 min Max Echo Bike Cals
10 Strict Pull Ups
20 Walking Lunges
*Score is total Calories.
Flow:
A. See CrossFit
B. 15 min at a conversational (feel free to) pace:
2 min Bike
10m Bear Crawl forwards
10m Duck walk
2 min Ski
10m Crab Walk
10m Inchworm
*Really try to use the dynamic exercises to push your flexibility and ROM.
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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