Crossfit:
30 min AMRAP: (Flow recovery option)
1000m Row
5 Walking Groiner with Sky Reach (e side)
5 Inchworms
5 Cossack Squats (each side)
1000m Echo Bike
5 Single Arm Thoracic Bridge (e side)
5 Prone Swimmers
5 Slantboard DB Jefferson Curls
or
30 min AMRAP:
1000/900m Echo Bike
50 Sit Ups
1000/900m Ski
40 Walking Lunges
1000/900m Row
30 Dumbbell Deck Press (22.5/15kg)
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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