Sunday 05.04.2026
- Kat
- 2 days ago
- 2 min read
CrossFit:
"Every 2 minutes for 24 minutes (3 rounds):
Minutes 1 - 2
Cardio Machine of Choice for 90 seconds for calories
Minutes 3 - 4
15 Russian Kettlebell Swings (24/16kg)
Bar Hang for Max Duration
Minutes 5 - 6
12 Crossover Box Step Up (24/20"")
Wall Sit for Max Duration
Minutes 7 - 8
Single Kettlebell Overhead Carry 20m (e side)
Forearm Front Plank for Max Duration
*Work until 90 Sec mark each set
Post: Barbell Tissue Work"
Flow:
Every 2 minutes for 24 minutes (3 rounds):
Minutes 1 - 2
Cardio Machine of Choice for 90 seconds for calories
Minutes 3 - 4
15 Russian Kettlebell Swings (24/16kg)
Bar Hang for Max Duration
Minutes 5 - 6
12 Crossover Box Step Up (24/20")
5 Assisted Natural Leg Extensions
Minutes 7 - 8
Single Kettlebell Overhead Carry 20m (e side)
5 Slider Jacknives (3 sec in, 3 sec out)
*Work until 90 Sec mark each set
Post: Barbell Tissue Work
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 competitors' 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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