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Kat

Tuesday 22.10.24

Fitness:


Warm Up: Hanging Brachiations: 3 x 20 on, 40 rest


A. 3 alt sets OT90sec

A1. 10 DB Bench Press

A2. 3 Weighted Supine Pull Ups


B. 3 rounds for time:

15/12 Calorie Ski

12 Pull Ups

9 Seated DB Press (22.5/15kg)

1000/900m Bike Erg

*15 min cap

Performance:


A. See Fitness


B. 3 rounds for time:

12 Chest to Bar Pull Ups

9 Strict Handstand Push Ups

6 Muscle Ups

1000/900m Echo Bike

*15 min time cap

 

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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