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Writer's pictureJason

Wednesday 26.07.23

We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.


Fitness:


A. 4 Rounds

8 DB Goblet Slantboard Squats

4 Ab Wheel Rollouts


B. 15 min AMRAP:

20/15 Calorie Row

15 Front Rack alt Lunges (40/30kg)

10 Bar Dips


Performance:


A. Thruster: (10 minutes to complete)

3 x 65%

3 x 75%

3+ x 85%


B. 15 min AMRAP:

5 Muscle Ups

10 Overhead Squats (52.5/35kg)

15/12 Echo Bike Calories


Sweat:


A. 3 x 12-15 Monkeyfoot hamstring Curls


B. On The 10 min x 4:

In 7 minutes:

800m Run

20/15 Calorie Echo Bike

Max Burpee Box Jumps in the remaining time


- 3 minutes rest -

 

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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