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Kat

Sunday 29.09.24


A. alt OT90 for 4 sets each:

A1: 5+ (-2) Australian Pull Up

A2. 3 Single Leg Step Ups Lowers (3 down + 2 sec pause in bottom each side)


B. FLOW (in 20 minutes)

20 sec Supine Tuck Hang

20/15 Cal Bike Erg

20 sec Wall facing handstand hold

20/15 Cal Ski

20 sec Tabletop Hold

2/1 10m Dog Sled Pull & Push (100/75kg)


or


20 min AMRAP:

20 sec Supine Tuck Hang

2/1 10m Dog Sled Pull & Push (100/75kg)

30/24 Calorie Ski

2/1 10m Dog Sled Pull & Push (100/75kg)

5 Wall Walks

 

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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