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Writer's pictureJason

Sunday 30.07.23

*On the weekend there is no access through Gate 8. Please enter from the Showgrounds main entrance which is closest to Claremont Quarter.


Fitness:


A. 3 Rounds

A1. 10 Single leg bent knee heel raises (e side)

A2. 10 Romainian Deadlift


B. FLOW

20 min for quality:

90 sec Row

5 tall kneeling plates halos (e way)

5 tall kneeling side bends (alt)

90 sec Ski

5 side lying thoracic windmill

10 PVC pass throughs


or


20 min AMRAP:

600/500m Ski

20 Plate Clean & Press (20/15kg)

15 S Arm KB Swing (20/12kg) (each side)

10 Strict Pull Ups

600/500m Row


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. 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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