Sunday 04.05.25
- Kat
- Apr 27
- 1 min read
Fitness:
A. Make up any of the strength pieces you missed during the week, if you did them all (you should probably be resting today) then do Thursdays Movement and Mobility work.
B. 4 Rounds for time:
500/450m Row
20 DB Deadlifts
20 V Ups
500/450m Ski
20 Russian KB Swings
20 KB Goblet Squats
DB: (22.5/15kg)
*20 min cap
Performance:
A. See CrossFit
B. 2 rounds for quality
500/450m Row
10/side Stagger Stance DB RDL
20 Hollow Hold Flutters
1k/900m Bike Erg
10/side Single Leg DB Hip Thrusts
20 sec Arch Body Hold
500m Ski Erg
10/side Cossack Squat
20 sec Wall Sit
*20 min cap
*DB weight choose something moderately challenging.
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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