*On ANZAC Day we will have a 8am WOD and then Open Gym at 9am. Fitness:
A. 2 Rounds for quality:
Bottom of Squat thoracic rotations x 4/side
Forearm Side plank w/ leg lifts x 4/side
Banded Lat Stretch x :30/side
Row 250m
B. 30 min AMRAP
500/450m Row
500/450m Ski
400m Run
*If you have ≤ 2 workouts this week, then hit this at intensity. If you have done 3 or more intense workouts already this week, then it's advised to do this at an easy effort. If you have a heart rate monitoring device, keep it between 60-70% of your max heart rate. 220 - age is a simple way to find your max if you haven't tested it.
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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