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.
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