Sunday 07.07.24

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. Give Emily a hand! Gameshow social night is coming up. Info here. Crossfit:

A. 3 rounds for quality:

30 sec Thoarcic Stretch w KB on medball

10-20 sec Box Straight leg Hip flexor lift off (e side)

30 sec Side Split using box

B. For max reps: 2 min work, 15 sec rest

Russian KB Swing (32/24kg)

Calorie Echo Bike

Med Ball Sit Up (20/14lbs) *feet pressing in on KB, ball touches OH and the KB

Calorie Ski

Shuttle Runs (8m)

- 5 min rest -

*Record all your reps and then after 5 minutes complete your reps for time.

**For the Flow version, just take it at a moderate pace.

---

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.