We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join. Fitness:
A. alt OT90 for 4 sets each:
A1: 5+ (-2) Australian Pull Up
A2. 3 Single Leg Step Ups Lowers (3 down + 2 sec pause in bottom each side)
B. FLOW (in 20 minutes)
20 sec Supine Tuck Hang
20/15 Cal Bike Erg
20 sec Wall facing handstand hold
20/15 Cal Ski
20 sec Tabletop Hold
2/1 10m Dog Sled Pull & Push (80kg)
or
20 min AMRAP:
20 sec Supine Tuck Hang
2/1 10m Dog Sled Pull & Push (80kg)
30/24 Calorie Ski
2/1 10m Dog Sled Pull & Push (80kg)
5 Wall Walks
Performance: See Fitness
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.
