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Kat

Sunday 27.10.24


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

30 Russian Kettlebell Swings (32/20kg)

*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 exericses 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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