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.
Comments