We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
A. Back Rack alt Reverse Lunge: 5 x 10
B. 5 Rounds: 2 min work / 1 min rest
6 Pull Ups
12 Goblet Squats (22.5/15kg)
18/15 Bike Erg Calories
*Continue on from where you finished before the rest.
Performance:
A. 15 minutes to build to a heavy 5 Back Squat.
B. 2 sets: 2 min work / 1 min rest
6 Chest to bar Pull Ups
9 Hand Release Push Ups
12/10 Calorie Row
- directly into -
3 sets: 2 min work / 1 min rest
3 Bar Muscle Ups
6 DB Thrusters (22.5/15kg)
12/10 Cal Row
*Continue on from where you finished
Sweat:
Every 6 minutes x 6 sets (40 minutes)
500/450m Bike Erg
400m Run
300/250m Ski
Score is overall time
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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