On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road. CrossFit:
A. 2 rounds
30 sec Prone Lying pass throughs
45 sec (per side) Couch
60 sec Pole Assissted Pancake stretch
B. Flow:
20 min at an easy pace:
500/425m Row
20 sec Hang from Bar
20 sec Front Leaning Rest on Rings
500/425m Ski
20 sec wall facing handstand hold
20 sec reverse plank hold
or
20 min AMRAP:
500/425m Row
20 Bent Knee Ring Rows
10 Bar Touching Burpees
1000/850m Bike Erg
5 Wall Walks
10 Bar Touching Burpees
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.
