Crossfit:
"Breathe Benchmark"
30 min AMRAP:
20/15 Cal Row
20/15 Cal Bike
20/15 Cal Ski
*Go out hard and hold. There is a lot of transitions so be efficient and get the wheel spinning fast early.
Flow:
30 min alt OTM:
M1: 100m Run
M2: 10 Slantboard Goblet Squats
M3: 12/10 Cal Echo Bike
M4: 12 Weighted (DB) Hip Thrusts
M5: 14/12 Cal Row
M6: 14 KB Gorilla Rows (7 e side)
*The monostructual work should be moderate so you can get some challenging resistance work in.
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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