CrossFit:
A. Mobility
A1. 90 sec couch stretch (e side) *Hands on floor Hip focus variant
A2. 90 sec Peanut work: side to side and reverse crunches + 90 sec peanut w DB lower
A3. 90 sec Saddle + 90 sec Squat hold
B. OTM x 25: 5 Rounds
45 sec work / 15 sec rest
M1: Hanging DB Reverse Lunges (22.5/15kg)
M2: Max Cal Skierg
M3: Dead Ball Slams (12/9kg)
M4: Max Cal Echo Bike
M5: Rest
*Score is total reps.
Flow:
A. See Fitness
B. OTM x 25:
45 sec work / 15 sec rest
M1: 3 High Step Up w controlled lower (e side)
M2: Moderate Cal Skierg
M3: 4 Single Arm R Row (per side)
M4: Max Cal Echo Bike
M5: 5 Side Plank Arch Up (per side)
*Focus on controlled reps with a full range of motion.
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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